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)

https://youtu.be/wiFNA3sqjCA

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