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