CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Do 3min cardio, followed by 2x:

10 Good Mornings

5 Inchworms

10 Deadlifts

5 Inchworms

Weightlifting

Deadlift (3x Max Rep in :40)

Accessory Work

Metcon (No Measure)

5x 10 each of:

Bent Over Rows

Pullovers

Tempo – 212*

*This means you take 2 seconds to complete the concentric portion of the rep, do a 1 second isometric contraction at the top, and then a 2 second eccentric rep. (Slow and controlled)

Timecap 10min

Daily WOD

Metcon (Time)

If you have equipment version-

Complete the following:

20 SDHP

18 Up Downs

16 SDHP

14 Up Downs

12 SDHP

10 Up Downs

8 SDHP

6 Up Downs

4 SDHP

2 Up Downs

Rest 2min, then complete:

20 Russian KB Swings

18 Up Downs

16 Russian KB Swings

14 Up Downs

12 Russian KB Swings

10 Up Downs

8 Russian KB Swings

6 Up Downs

4 Russian KB Swings

2 Up Downs

Timecap 20min

Metcon (Time)

If you don’t have equipment version –

Complete the following:

20 1/2 Squat Jumps

18 Up Downs

16 1/2 Squat Jumps

14 Up Downs

12 1/2 Squat Jumps

10 Up Downs

8 1/2 Squat Jumps

6 Up Downs

4 1/2 Squat Jumps

2 Up Downs

Rest 2min, then repeat.

Timecap 20min