CrossFit Hanover – CrossFit
Warm-up
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
Weightlifting
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.