CrossFit Hanover – CrossFit


Warm-up (No Measure)

Run 3min then complete 3 rounds of:

15 Jumping Jacks

10 Air Squats

5 Inchworms w/ Pushups

Conditioning WOD

Metcon (5 Rounds for time)

Complete 5 Rounds of the following:

Run 400m

Rest same length of time it takes to run

40 Flutter Kicks Ea Leg

40 Supermans

Rest 4min

Push your pace on the 400’s – Pace these out so you can stay pretty consistent across all your runs! Log your RUN TIMES into Wodify.