CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min Cardio followed by 3x

15 I’s

15 T’s

15 Y’s


Bent Over Row (5 x 10-12 Reps w/ Supersets)

5x 10-12 Reps Supersetted with:


Medball Rollups

Daily WOD

Metcon (Time)

Quarantine Countdown Partner WOD:

With your partner, complete the following:

100 Burpees TOTAL

.25 Mile Run Each

100 Situps TOTAL

.25 Mile Run Each

100 Burpees TOTAL

*For this workout, switch as often as you like for the burpees and situps, just make sure it’s easily tracked between the two of you. For the run, leave at the same time and chart your .5 mile run – once both partners are back, you can resume the next part of the workout. To do this, open a GPS app and go out .13mi and return to your workout area.

**These are the criteria for a workout to be done as RX. If you dont run, your substitution will be 100 jumping jacks EACH in place of the .25 mile run. They can be done at the same time and once you’re done the jumping jacks you can resume your workout.

Make sure you choose Rx or Scaled for this workout based on the criteria above.