CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete EMOM x 6

A: 20 Jumping Jacks

B: 20 Mountain Climbers

C: 10 Squat Thrusters

Then complete 3 rounds of each:

15 I’s

15 T’s

15 Y’s


Overhead Squat (10-8-6-4-2)

If you can do these weighted, do them weighted. If you don’t have a bar, do them with a broomstick and do tempo reps (5 second down phase per rep).

If you don’t have a broomstick, find a rope, belt, or anything long that can be held in an OHS width grip and perform reps using that.


If you’re using weight, do one round every 2.5min without supersets.

If you’re doing tempo reps, complete 15 glute bridges and 15 supermans after your set and follow the E2.5MOM structure for your 5 sets.

Daily Conditioning

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

15 Wallballs

30 Lateral Hops Over Dumbbell (15ea)

45 Double Unders

– Sub for Wallballs – Thrusters w/ light weight, air squats if you don’t have any equipment, small dog/cat/child (just don’t throw them)

– Sub for hops – lay a belt out or a shoe and jump over it

– Sub for double unders – no jump rope? Air jump ropes! (Double unders every time!)