CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

2min Row

2min Ski

Then 2x

5 Pause OHS

30sec Hip Mobility ea

5 Pullups/10 Ring Rows

30sec PVC Ext Rotation ea

Weightlifting

Overhead Squat (1RM OHS)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

12 Push Press 95/65

12 Box Jumps 24/20″

21 KB Swings 60/45

21 TTB