CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 rounds of
20 jumping jacks
20 mountain climbers
20 flutter kicks
Then complete 3 rounds of
10 Goblet Squats
30sec Squat stretch
Weightlifting
Back Squat (4,4,4,4 (must stay within 20 lbs))
Superset with ME Strict Pullups + 10 KB Pullovers
Daily WOD
Metcon (Time)
Complete 50-40-30-20-10 of the following:
KB Swings 45/35#
Situps
Timecap 15min