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