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.