CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio Followed by 2x
10 OHS
15 Arm Circles Each
30sec Pigeon Stretch Each
10 Front Squats
10 Ring Rows
30sec Squat Stretch
Weightlifting
Front Squat (40/50/60% for 5/5/5)
Overhead Squat (40/50/60% for 5/5/5)
Daily WOD
Metcon (4 Rounds for time)
Complete 4 Rounds, each for time of:
25 Wallballs 20/14#
250m Row
Rest 2min between rounds. Try to go unbroken on the wallballs and go HARD on the row. Log individual round times.
Timecap 20min