CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x:

15 Deadlifts

15 Good Mornings

5 Inchworms

15 Glute Bridges

15 Supermans

Weightlifting

Deadlift (65/75/85/65% 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 (3 Rounds for reps)

Tabata These:

Round 1 – Ski Erg (for total Cal)

Rest 1min

Round 2 – KB SDHP 70/53# (for total Reps)

Rest 1min

Round 3 – Box Jump + Air Squats* 24/20″ (for total Reps)

For Box Jumps + Air Squats, land on top of the box and complete an air squat before stepping back/hopping down.