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