CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of:

15 jumping jacks

15 mountain climbers ea

15 flutter kicks ea

30sec Sampson stretch each leg

Weightlifting

Metcon (No Measure)

EMOM x 16

A: Single Leg Glute Bridge x 20

B: Tempo Bulgarian Split Squat x 5

C: Single Leg Glute Bridge x 20

D: Tempo Bulgarian Split Squat x 5

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder for 12 min of the following:

2-4-6-8-10-etc

Wallballs

Squat Thrusters

Exit Pass

Metcon (Time)

Accumulate 6min Dead Bug Hold – each time you break technique do 25 Superman’s.