CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 15 Cal

Ski 15 Cal

Then 3x

5 Inchworms

10 Arm Circles Ea

15 Ring Rows

Skill WOD

Metcon (No Measure)

EMOM x 15

A: Max Rep Strict HSPU

B: Max Rep Strict Pullups

C: Dead Bug Hold

*Only work to :40 in each minute to allow for transition time. Choose gymnastics progressions that allow for consistent movement through a full (or nearly full) range of motion.

Daily WOD

Metcon (AMRAP – Reps)

Complete max rep in 3 minutes each of the following movements:

Echo Bike

Wallballs 20/14#

Box Jump Overs 24/20″

Rest 2min between rounds. Score total reps completed. These 3-minute rounds are supposed to be done absolutely all-out – don’t relax at all during your rounds.