03.27.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-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’sWeightliftingOverhead Squat (10-8-6-4-2)If you can do...

03.26.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Do 5 minutes of whatever you want to do to “get the water boiling”, then complete 3 rounds of: 5 Inchworms w/o Pushup 3 Broad Jumps 15 Hello DollysWeightliftingSingle Arm Hang Power Clean (EMOM x...

03.25.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 200 Air Jump ropes then 3 rounds of the followiing: 15 Arm Circles Each Direction 10 Seated DB Press (Z Press) 10 Single Arm DB Bent Over RowWeightliftingZ-Press (E30SEC for 12min)Watch this video to...

03.24.20 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-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...

03.23.2020 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3-4min cardio followed by 3 rounds of: 15 Glute Bridge 12 Situps 9 Air SquatsWeightliftingGoblet Pause Squat Jumps (5-5-5-5-5 superset with 15 Ab Rollups)With a KB or DB in your goblet squat position, squat...