CrossFit Hanover – CrossFit
1RM Squat Warmup (No Measure)
Do 2-3min cardio, followed by:
10 Squats w/ Empty Bar
10 Lateral Band Walk Steps ea.
30 sec Hip Mobility
Repeat 2-3 times, adding weight to each set and lowering your reps.
**Focus on technique and aggressiveness. Time to PR!
Back Squat (Establish 1RM)
P1: 500m Row (Time)
Max Effort 500m Row
Establish a PR on your 500m Row – begin Pt 2 at the 5min mark.
P2: Metcon (AMRAP – Rounds and Reps)
At the 5min mark, begin a 12min AMRAP of:
15 Air Squats