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.