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