CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3-5min Cardio Followed by 3 rounds of the following:
10 Good Mornings (use a broomstick if you have one, otherwise just cross your arms across your chest)
10 Supermans w/ 3 second hold
30 sec Elbow Plank Hold
Weightlifting
Romanian Deadlift (5×10 Reps with KB or DB)
https://www.youtube.com/watch?v=GZAKFRNtxLY
Focus on mechanics. Go slow and controlled.
Bulgarian Split Squat (4×5 ea leg – these should be weighted if possible)
Superset with 20
Bird Dogs (10 ea leg)
Daily WOD
Metcon (No Measure)
EMOM x 20
A: 15 KB SDHP
B: 10 Alternating SA Front Rack Lunges
C: 50 Air Jump Ropes
D: Rest
Rx+
A – 20 Reps
B – OH Lunges
C – ME Air Jump Ropes
Exit Pass
Metcon (Time)
Complete
100 lying leg raises
100 crunches with your legs up
100 supermans