CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m then do 2 rounds of:
15 Jumping Jacks
15 Mountain Climbers
15 Russian KB Swings
30sec Lunge Stretch ea
Skill
Turkish Get Up (Practice then do 10 reps each side)
Daily WOD
Metcon (Time)
Complete for Time:
800m Run
60 KB Swings 45/30#
50 Hand Release Pushups
40 Goblet Squats 45/30#
400m Run
30 KB Swings 45/30#
20 Hand Release Pushups
10 Goblet Squats
Rx+ 60/45#
Timecap 20min