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