CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio, followed by 2x
10 Banded Air Squats
30sec Lunge Stretch EA
10 Banded Glute Bridge
30sec Pigeon Stretch EA
Weightlifting
Back Squat (65/75/85/65% of TM for 3/3/3+/ME)
65% of TM for 3
75% of TM for 3
85% of TM for 3+ <-- LOG THIS
65% of TM for MAX REPS
Daily WOD
Metcon (Time)
Complete for Time:
30 Wallballs 20/14#
30 OH Lunge Steps 45/25# (total)
30 Abmat Situps
20 Wallballs 20/14#
20 OH Lunge Steps 45/25# (total)
20 Abmat Situps
10 Wallballs 20/14#
10 OH Lunge Steps 45/25# (total)
10 Abmat Situps
Timecap 14min