CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 3min cardio, followed by 2 rounds of:

10 Lateral Band Walks Each Dir

10 Goblet Squats w/ Band

10 Glute Bridge w/ Band


Back Squat (4-4-3-3-2)

[Weighted] Back Extension (3×10 Reps)

Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.

TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.

*If you choose to use weight, log the heaviest set into Wodify.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of the Following:

25 Burpees

100′ DB Front Rack Lunges 45/30’s

Timecap 12min