CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10

A – 15 Jumping Jacks + 5 Air Squats

B – 20 Mountain Climbers + 5 Pushups

Then complete 3x

15 I’s, T’s, Y’s

(https://youtu.be/IWZGDtwq50M)

Skill

Metcon (No Measure)

Practice your Hollow position for 4min (https://youtu.be/BvqWqzB4OXY) then complete EMOM 6min

A- Hollow Hold (or Rock) 30-45sec

B- Superman Hold 30-45sec

Daily WOD

Metcon (Time)

Complete for Time

30 KB Sumo Deadlift High Pull

30 KB Single Arm Push Press LEFT

30 Plate Situps

30 KB Single Arm Push Press RIGHT

30 KB Sumo Deadlift High Pull

Every minute do 15 Air Jump Ropes until you finish the workout. Push your pace!!

Exit Pass

Metcon (Time)

Complete 5 Rounds of:

20 Plate Flutter Kicks ea

15 Plate Situps