CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 30:15sec of the following x 3:

Stationary Running

Jumping Jacks

V-Up/Superman Roll

Mountain Climber


Pike Position (Practice – 5min)

With feet flat or elevated and legs as straight as possible, walk hands back from high plank position until the torso is as upright as possible.

Handstand Push-ups (Practice HSPU)

Using a progression that challenges you to move through a FULL RANGE OF MOTION, work on your HSPU. If you have HSPU, work on doing them strict.


Strict HSPU

Pike Pushups


HSPU Negatives (put a pillow under your head)

Important Cues


Core Engagement

This is for quality not quantity.

Daily WOD

Metcon (Time)

Complete for Time:

1/2 Mile Run

100 Prone T’s**

100 Pushups

150 Air Squats

1/2 Mile Run

These are to help balance out the musculature of the shoulder joint. If you have the ability to do ring rows/pullups, etc, you can do 50 in place of the Prone T’s.