CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 3 rounds of:

30 Jumping Jacks

30 Mountain Climbers ea

30 Flutter Kicks ea

30sec Sampson Stretch Ea


Weighted Step-ups (5,5,5,5,5 ea leg superset with 15 GHD Abmat Situps)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4m x 3 Rounds of:

10 Jumping Lunges ea

2 Flights Stairs (~30sec cardio)

Rest 2 min between AMRAPs. Score total rounds + reps.