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)

Complete 3-4 rounds NOT FOR TIME of the following:

Max Rep Strict HSPU

Max Rep Strict Pullups

Max Rep Ring Dips

20 GHD Situps

Timecap 20min – take your time to ensure you’re able to get a large number of reps in each of the advanced gymnastics skills. Stress RANGE OF MOTION during your movements and choose progressions that challenge you, but be prepared to regress to a more productive progression if need be.

Daily WOD

Metcon (Time)

Complete for time:

21 Alternating DB Snatches EACH ARM 50/35#

50′ DB Goblet Lunge 50/35#

15 Alternating DB Snatches EACH ARM 50/35#

100′ DB Goblet Lunge 50/35#

9 Alternating DB Snatches EACH ARM 50/35#

150′ DB Goblet Lunge 50/35#

Timecap 15min