CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3 min cardio folllwed by 3x

15 Reps Side Hip Abduction ea

15 Glute Bridge

30 Sec Paleo Chair

Weightlifting

Back Squat (5-5-5-5-5)

Superset with 10 Single Leg Glute Bridge (with a pause) Ea

Daily WOD

Metcon (3 Rounds for time)

In whichever order you like, complete:

50/30 Cal Ski

50/30 Cal Row

50/30 Cal Echo Bike

*Complete each for time, rest as needed between efforts. 15min Timecap to complete all 3. Log times in Wodify in the order listed above.

WIPE DOWN EACH MACHINE AFTER YOU USE IT.