CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Skill

Wall Walk (10min – try to do 15-20 reps.)

Practice this skill as it’ll be included in Monday’s Open WOD!

Daily WOD

P1: Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder for 12 of the following:

30/20 Cal Bike Buy In

3 TTB

3 Alt DB Snatch (ea) 50/35#

6 ea

9 ea

12 ea

Etc

P2: Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder in 12min of the following:

30/20 Cal Ski Buy In

3 KB Swings 70/53

3 Burpee Pullups

6 ea

9 ea

12 ea

Etc