CrossFit Hanover – CrossFit
Squat Warmup (No Measure)
Complete 2-3min cardio, followed by 3 rounds of:
5 Pause back squats
5 Back rack lunges ea.
5 Inchworms w/ Pushup
*Add weight to the barbell for each round.
Back Squat (40/50/60% for 5/5/5)
[Weighted] Back Extension (4×10)
Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.
TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.
*If you choose to use weight, log the heaviest set into Wodify.
Partner – Complete for Time:
100 Cal Bike
100 Cal Row
One works, other person completes 50’ Goblet Lunges