CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3 Rounds of:
1min Cardio
50′ Straight Leg Bear Crawl
50′ Crab Walk
15 Arm Circles Forward
15 Arm Circles Backward
Weightlifting
Metcon (No Measure)
Complete 4 Rounds of :40/:20 in a circuit style (8min total) of the following:
A: DB Hex Presses
B: Ring Rows
Then, rest 2-3min. From there, complete 4 x :40/:20 (8min total) of:
A: DB Manmakers
B: DB Shrugs
Then, rest 2-3min. Finish with 5 x :40/:20 (8min total) of:
A: Barbell Curls
B: Barbell Lying “Skull Crushers”
Daily WOD
Metcon (No Measure)
Complete AMRAP In Time Remaining of:
20sec ALL OUT Bike Sprint
20 L-Sit Flutter Kicks ea leg**
20 Rotational Medball Throw @ Wall ea direction**
**Video of L-Sit Flutter Kicks (1:01 in video) – Scaled version is Hanging Bent Knee Bicycle Kick – https://www.youtube.com/watch?v=Bm2nj2tVAvw
**Rotational Medball Throw Video – https://www.youtube.com/watch?v=PNI1QKiWfiY