CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 3x
10 Banded Air Squats
10 Band Lateral Steps Ea
10 Banded Glute Bridge
Weightlifting
Back Squat (60/70/80/60% of TM for 5/5/5+/ME)
60% of TM for 5
70% of TM for 5
80% of TM for 5+ <-- LOG THIS
60% of TM for ME
You’ll log your HEAVIEST PERCENTAGE SET and TOTAL REPS COMPLETED
Pull-ups (Complete 3 Max Rep Sets – Strict Pullups)
Daily WOD
Metcon (No Measure)
EMOM x 12
A: 10 DB Thruster 45/30’s
B: 15 Medball Situps 20/14#
Rx+ = 15 Thrusters/20 Situps