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 WOD

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.

Daily WOD

Metcon (Time)

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.