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.