CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 1-2min cardio, followed by 3 rounds of:

8 Back Squats (+ wt. ea)

8 Supermans (3sec hold)

30sec Plank (elbows) w/ Band*

2min Ankle/Hip Mobility**

*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.


Back Squat (40-50-60% for 5/5/5 (will be easy))

Metcon (No Measure)

EMOM x 10

A: 10 weighted step ups

B: 15 glute bridge w/ DB

Daily WOD

Metcon (Time)

Complete for time:

30 Burpee Box Jump Overs 24/20″

150’ OH Lunges 45/25#

20 Burpee Box Jump Overs 24/20″

100’ OH Lunges 45/25#

10 Burpee Box Jump Overs 24/20″

50’ OH Lunges 45/25#

15min cap