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 12

A: ME HSPU*

B: 15 DB Bent Over Rows

C: 45sec High Plank

*Choose a gymnastics progression that challenges you and prepare to back down one progression once you achieve failure to continue movement during the full minute.

Metcon (5 Rounds for time)

Complete 5 Rounds, each for time of the following:

20/15 Cal Echo Bike

80′ OH Lunges 45/25#

Rest 2min between efforts and score each individual time.