CrossFit Hanover – CrossFit

Warm-up

Metcon (No Measure)

200 jump ropes followed by 3x

5 inchworms + 5 mtn climbers ea (no push-up)

15 arm circles each

30 sec samson stretch each

Weightlifting

Bulgarian Split Squat (EMOM x 15)

A: 10 BSS Left Leg

B: 10 BSS Right Leg

C: 30 Russian Twists

Daily WOD

Metcon (No Measure)

Every 5min for 3 Rounds, complete:

15 Thrusters 95/65

30 DU

ME Flights of Stairs to 4min