CrossFit Hanover – CrossFit
Warm-up (No Measure)
3-4min cardio followed by 3 rounds of:
15 Glute Bridge
9 Air Squats
Goblet Pause Squat Jumps (5-5-5-5-5 superset with 15 Ab Rollups)
With a KB or DB in your goblet squat position, squat to depth, pause for 3 seconds, then explode up into a jump.
Focus on keeping knees and posture both in check when jumping and landing.
Metcon (No Measure)
EMOM x 8
A: Glute Bridge Hold 40sec
B: Dead Bug Hold 40sec
Metcon (2 Rounds for time)
Complete 3 Rounds of the following:
10 KB Goblet Squats
10 DB Push Press Left
10 DB Push Press Right
10 Burpee w/ Lateral Jump Over DB
Rest 5min and Repeat. Log each of the 2 workout times.