CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Skill

Handstand Push-ups (Practice then 5x ME (Strict))

Daily WOD

Metcon (5 Rounds for time)

Complete 5 Rounds, each for time, of the following:

Row 500m

15 Burpee Box Jump Overs 24/20″

Rest as needed between rounds. Timecap to complete – 30min. Push as hard as possible on the row.