CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 Pause Goblet Squats

10 Single Leg Glute Bridge ea

10 Lateral Hip Abduction ea

Weightlifting

Back Squat (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

35 Russian KB Swings 53/35#

25 Abmat Situps

15 TTB

Timecap 15min