CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Metcon (No Measure)
EMOM x 8
A: 10 Left Leg Pistols
B: 10 Right Leg Pistols
C: ME Hanging Straight Leg Raises
D: ME Supemans
*Spend a few minutes working on an appropriate progression for your pistols. Challenge yourself and work on the skill of the single leg squat.
With a partner, complete for time:
1000m Row ALL OUT (Switch every 250m) – Buy In
Then 10 Rounds TOTAL of “I go, you go” with:
15 Wallballs 30/20#
50′ Sled Drag 180/135#
One person goes while the other person rests, ready to begin as soon as their partner completes their sled drag.