CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Go for a 5min walk/jog and then complete 10-8-6-4-2 of the following:

Mountain Climbers each

Flutter Kicks each

Jumping Jacks

Skill

Handstand Hold (Practice Handstand Progression – 5min)

Complete a Max Length Handstand Hold
Handstand Work – spend 5 minutes perfecting your handstand hold/walk. If you’re not ready to freestand or kick up to the wall, do pike walkouts off the ground (inchworms where you try to get your torso as vertical as possible) or pike walkouts on an elevated surface (bed, box, steps, stable chair).

If you work up to a max length handstand hold feel free to log the time (in seconds)!

Skill WOD

Metcon (No Measure)

EMOM x 12

A: Up to 45sec HS Hold (using whichever progression you use in practice)

B: 15 KB Pullovers

C: 12 DB Bent Over Rows Each Arm

Daily WOD

Metcon (Time)

Complete for Time:

21 Burpees

21 Plate Ground to Overhead

Run 3min (run 1.5min out and back)

15 Burpees

15 Plate Ground to Overhead

Run 2min (run 1min out and back)

9 Burpees

9 Plate Ground to Overhead

Run 1min (run .5min out and back)

Timecap 10min

Log the weight you use for your plate in comments!

If you’re feeling shoulder pain, consider eliminating the push-up from the burpee and the overhead position from the ground to overhead. You can just do a ground to chest modification.

Metcon (Time)

BODYWEIGHT VERSION

Complete for Time:

21 Burpees

42 Lying Leg Raises

Run 3min (run 1.5min out and back)

15 Burpees

30 Lying Leg Raises

Run 2min (run 1min out and back)

9 Burpees

18 Lying Leg Raises

Run 1min (run .5min out and back)

Timecap 12min

Log the weight you use for your plate in comments!

If you’re feeling shoulder pain, consider eliminating the push-up from the burpees.