CrossFit Hanover – CrossFit


Warm-up (No Measure)

Run 3min, then 3x

5 tempo air squats

10 Glute bridge

15 flutter kicks ea


A: Back Squat (3-3-3-3-3 superset w/ 15 Medball Russian Twists)

If you’ve got the ability to go heavy on your squats, go for it! If you can’t, you can do tempo reps, pause reps, or higher rep sets to make up for the weight.

Russian Twists:

B: Metcon (No Measure)

Complete E3MOM x 5:

5 Pause Goblet Squats

10 Dumbbell Wood Choppers Ea.

High Plank Hold to 2:30
Dumbbell Wood Chopper –

Can be done with a KB, Dumbbell, or Medball. Focus on rotation of core and maintaining stability. Don’t overly flex the trunk and go lighter than you think you should if these are totally new to you!

C: Metcon (No Measure)

Complete E3MOM x 5:

5 Tempo + Pause Air Squats

15 Russian Twists ea.

High Plank to 2:30 in each round
Russian Twist:

Daily WOD

Metcon (Time)

Complete for Time:

10-9-8-7-6-5-4-3-2-1 of the following:

Kettlebell Swing


Every 2 minutes, complete 20 reps of a bumper plate curl. Don’t rush through the reps and lose your technique.
This is going to be a fast sprint style workout. Push as hard as you can to get it done in under 10min.