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.
Complete 3 Rounds for Time of the Following:
100′ DB Front Rack Lunges 45/30’s