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