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