CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Option 1 – MAKE UP A MISSED 1RM

Option 2 – Durability WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

10 Medball Cleans OTS

100′ Heavy Farmers Carry

10 Medball Floor Press Heavy

100′ Medball Gut Carry

1min High Plank

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

20 Double Unders

15 Abmat Situps

10 KB SDHP 70/53#

Timecap 18min