CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 rounds of:
30 Jumping Jacks
30 Mountain Climbers ea
30 Flutter Kicks ea
30sec Sampson Stretch Ea
Weightlifting
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.