CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 200 air jump ropes, then 3 rounds of:

5 Inchworms w/ Pushup

30sec lunge stretch each leg


Hollow Rock (E2MOM x 5 )
E2MOM x 5, complete UP TO 1min of Hollow Rock – if you can’t do 1 full minute, make attempts and focus on mechanics.

From 1min-1:30min in each round, complete ME Flutter Kicks

Daily WOD

Metcon (AMRAP – Reps)

Tabata Circuit:

Air Squats

Lunge Steps

Up Downs

20:10 x 24 (12min) – Rotate through the 3 movements. Score total reps.