CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3x


16 T’s

30 sec Lunge Stretch Ea.


Overhead Squat (5×5 superset with 15 Weighted Situps)

Daily WOD

Metcon (Time)

With a partner complete 16 Rounds for Time of the following:

9 Burpees

12 Lying Leg Raises

Rx= One person holds a Superman while the other person works. One person must complete one round before switching.

Scaled= No Superman hold.

For lying leg raises, hands must be off to the side. Both legs must touch the ground and get to 90 degrees at the hip – that’s full range of motion.