CrossFit Hanover – CrossFit


Warm-up (No Measure)

3-4min cardio followed by 3 rounds of:

15 Glute Bridge

12 Situps

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

Daily WOD

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.