CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
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″