CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Daily WOD

Metcon (Time)

12 Days of Christmas

1 Devils Press

2 Press

3 KB SDHP 60/45

4 DB Thruster

5 Bent Over Row

6 Lateral Jumps over DB (each dir)

7 Toes to Bar

8 Burpees

9 American KB Swings 60/45

10 Single Arm DB Snatch

11 SitUps

12 DB Hang Power Cleans

Rx 45/30#

This is done like the song:

1

2,1

3,2,1

4,3,2,1

Etc