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