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.