CrossFit Hanover – CrossFit


Warm-up (No Measure)

Do 3-4min cardio followed by 2x a flow of the following:

15 Jumping Jacks

15 Stationary High Knees

15 Lunges (alternate, total)

30sec Samson Stretch each leg

15 Mountain Climbers

15 High Plank Leg Lifts (alternate, total)

15 Supermans

15 Crunches w/ Legs Up

15 Flutter Kicks

15 Glute Bridges

Try to “flow” from one movement to the next – this isn’t done for time – do it for technique and to warm your body up.

Daily Conditioning

Metcon (No Measure)

Warm up thoroughly to get some short distance sprints in. To do this, you want to create a short distance, run it back and forth a few times, getting faster and faster each time. Don’t just start sprinting.

Once you’re warm, complete 10-20 rounds of the following:

100m Sprint

If you don’t know what 100m is, it’s about 330 feet (just shy of that), or about a 20 second hard sprint depending on your fitness level. Might be a bit faster, might be a bit slower.

If it takes you 20 seconds to run it, you’re going to rest 4x that. So, 80 sec rest.

Work to keep the intensity of each sprint consistent over the course of the workout, understanding that as you progress through it, consistency of pace will be harder and harder. Persevere.

It says 10-20. If you want this to be a half hour-40min not-too-awful cardio workout, do 10. If you’re looking to beat yourself to death today, do more. It’s all relative. If you want to do more but find you can’t keep the same pace, stop when you feel things fall apart.

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10 of the following:

10 Hollow Rocks

10 Supermans

30sec High Plank

10 Donkey Kicks (alt legs)

10 Handstand Kickups (alt legs)

30sec Elbow Plank
Questions on movements? You might not be alone! We’re happy to help but in the meantime, follow CrossFit HQ on Youtube, where there are instructional videos for anything you might not fully understand and/or want to learn more on!


Metcon (No Measure)

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