CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 rounds of the following:
15 Jumping Jacks
15 Flutter Kicks ea
15 Mountain Climbers ea
After that complete 3x of the following:
5 inchworms no push-up
10 Glute Bridge
Skill WOD
Metcon (AMRAP – Reps)
EMOM x 21
A: ME Pushups
B: 12-15 Right Leg Single Leg Glute Bridge w/ 2 sec hold
C: 12-15 Left Leg Single leg Glute bridge w/ 2 sec hold
Log your highest set of pushups
Daily WOD
Metcon (Time)
Complete for Time:
30 Air Squats
40 Situps
50 Jumping Lunges (25 each)
40 Situps
30 Air Squats
*Focus in full ROM squats and lunges jumps.
Timecap – 10min
Metcon (Time)
Complete for Time:
30 Air Squats
40 Situps
50 Jumping Lunges (25 each)
40 Situps
30 Air Squats
*Focus in full ROM squats and lunges jumps.
Timecap – 10min