12.31.2020 – New Years Eve

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3 Rounds of: 50′ Bear Crawl w/ Straight Legs 20 Supermans 20 Lying Leg Raises 50′ Backward Bear Crawl 20 Flutter Kicks ea 20 Glute BridgesDaily WODMetcon (AMRAP – Rounds and Reps)AMRAP 20:20...

12.30.20 – Wednesday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODMetcon (Time)Complete for time: 30 Deadlifts 135/95# 30 Stationary Lunges (15/15) 30 Box Step Overs...

12.29.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upOverhead Squat Focus (No Measure)Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of: 6 PVC Overhead Squats w/ 2sec HOLD 6 Band Pull Aparts w/ 2sec HOLD PVC External Rotation Stretch 15sec Ankle Stretch...

12.28.2020 – Monday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min followed by 3x 8 Pause Bench Press* 12 DB Bent Over Rows 16 Band Face Pulls** *Don’t have a bench? Floor press, pushup, etc. **Don’t have a band? Skip the movement or do 7...

12.24.2020 – Christmas Eve WOD

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODMetcon (Time)12 Days of Christmas 1 Devils Press 2 Press 3 KB SDHP 60/45 4 DB Thruster 5 Bent Over...