CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Choose your own warmup! Inchworms get boring, right? 🙂 Do whatever you want for 7 minutes to warm up your:

Squat

KB Swing

Lower Back

Daily WOD

Complete A, B, and C with 3min Rest between each part.

A: Metcon (AMRAP – Rounds and Reps)

10min Ascending Ladder of:

1 Wallball

1 KB Swing (Full ROM)

5 Bent Over Row

2,2,5

3,3,5

4,4,5

5,5,10

6,6,10

7,7,10

8,8,10

Etc.
Progressions/Substitutions

Wallballs > Thruster> Air Squats

KB Swing> DB Swing> Broad Broad Jumps

Bent Over Row> Find any object to do Rows with – Dog Food, Coffee Table, Small Child, Dog, etc. 🙂

B: Metcon (No Measure)

Carry something heavy-ish outside for 10min. If you put it down, do 10 Air Squats before picking it back up. Don’t rest it on your shoulders.. HOLD IT!

C: Metcon (AMRAP – Rounds and Reps)

10min Ascending Ladder of:

1 Wallball

1 KB Swing (Full ROM)

5 Bent Over Row

2,2,5

3,3,5

4,4,5

5,5,10

6,6,10

7,7,10

8,8,10

Etc.
Progressions/Substitutions

Wallballs > Thruster> Air Squats

KB Swing> DB Swing> Broad Broad Jumps

Bent Over Row> Find any object to do Rows with – Dog Food, Coffee Table, Small Child, Dog, etc. 🙂