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.

Daily WOD

Metcon (Time)

Partner – Complete for Time:

100 Cal Bike

200 DU

100 Cal Row

200 Du

One works, other person completes 50’ Goblet Lunges