CrossFit Hanover – CrossFit


Warm-up (No Measure)

3 rounds of 1min run in place, 25 jumping jacks. Then 3x

10 Air Squats

10 Glute Bridge

30sec squat stretch


Tempo Goblet Squat (5,5,5,5,5 ss w/ 10 SL Glute Bridge Ea)

4 Sec Down

1 Sec Pause

4 Sec Up

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 Rounds of ME in 1min Each of the following:

DB Hang Power Clean + Push Press 45/30’s

DB Box Step Ups 20″ 45/30’s

Rest 2min between rounds. Score individual rounds in wodify.