CrossFit Hanover – CrossFit


Warm-up (No Measure)

2min Bike, 2min Row, then complete 2x

10 Goblet Squats

10 Glute Bridge

5 Inchworms

30sec Wall Sit

30sec Hip Mobility ea.


Back Squat (Establish 1RM Back Squat)

If you’ve been at CFH for less than 2 months, establish a 5RM.

When working towards a 1RM or 5RM, working through full range of motion is critical. Don’t lift through a shorter ROM just to lift more weight.

Daily WOD

Metcon (Time)

Complete for Time:

30/20 Cal Bike

30 Wallballs 20/14#

Rest 2min

30/20 Cal Ski

30 TTB

Rest 2min

30/20 Cal Row

30 Box Jump Overs 24/20″