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