CrossFit Hanover – CrossFit
Warm-up
Squat Warmup (No Measure)
Complete 1-2min cardio, followed by 3 rounds of:
8 Back Squats (+ wt. ea)
8 Supermans (3sec hold)
30sec Plank (elbows) w/ Band*
2min Ankle/Hip Mobility**
*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)
**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.
NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.
Weightlifting
Back Squat (6-6-6-4-4 ss w/ 15 Banded Face Pulls)
Daily WOD
Metcon (10 Rounds for time)
Complete AMRAP in time remaining of the following:
30/20 Cal Ski
20 DB Front Rack Step Ups 24/20″ w/ 30/20’s (total)
These should be done in sprint style! Rest 2min between efforts. Log individual round times.