CrossFit Hanover – CrossFit


Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.


You’ll have 10min to complete each movement skill test. If you struggle with one or both of these movements, pick one and test it with whatever scale that challenges you. If you finish early, spend some time on mobility – tomorrow will be another test and will finish with a tough workout.

Pushups (Test how many legitimate pushups you can do!)

Scales for Pushups are as follows:


Pushups from Knees w/ Full Pushup Negative

Pushups from Knees

Box/Wall Pushups
Belly Tight

Butt Tight

Straight Body

Chest to Deck

Full Extension of the Elbow

Handstand Push-ups (Test how many legitimate HSPU you can do!)


Metcon (Time)

Complete 5 Rounds for Time of the Following:

100′ Suitcase Carry 70/53#

100′ Dumbbell Bear Crawl 45/30#

20 Medball Situps 20/14#

Timecap 18min