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