CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 3x:
10 Banded Air Squats
10 Glute Bridge
30sec Pigeon Stretch Each
Weightlifting
Back Squat (65/75/85/65% for 5-5-5+-ME)
ESTABLISH A NEW TRAINING MAX!!! If you’ve been consistent and feeling good, add up to 10-15# to your previous 1RM and re-work your percentages. If you haven’t, only add 5ish lbs to your previous 1RM and re-work your numbers. Your 85% should be tough today. Log your TOTAL REPS at your 85% set.
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of the Following:
220m Sprint
20 Box Jumps 24/20″
20 Russian KB Swings 60/45#
20 Air Squats
Rx+ = 30/24#, 70/53#