CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3x:

10 Banded Air Squats

10 Glute Bridge

30sec Pigeon Stretch Each


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#