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)

EMOM x 15

A: 10 HSPU

B: 60sec Band Pull Aparts

C: 60sec Dead Bug

If you’re not doing HSPU, choose a weighted progression.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 15min AMRAP of the following:

60 Alt DB Snatch 50/35#

100’ SA OH DB Lunge 50/35#

60 SA DB Front Squats 50/35#

100’ SA OH DB Waiters Walk 50/35#

One works, one rests. Switch as often as you choose.