CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m, then complete 3 rounds of:

20 Jumping Jacks

20 Mountain Climbers

20 Flutter Kicks

5 inchworms

20 sec Samson Stretch each

Weightlifting

Front Rack Step Ups (5-5-5-5-5)

Use dumbbells.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

200m Run

100’ Lunges

15 Wallballs

Timecap 15min