CrossFit Hanover – CrossFit

Warm-up

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!

Weightlifting

Back Squat (Establish 1RM)

Daily WOD

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:

5 Pullups

10 Pushups

15 Air Squats