CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 2min, then complete 3 rounds of:

50′ Bear Crawl

15 Arm Circles Each Direction

10 Ring Rows

5 Inchworms w/ Pushup

Accessory Work

Metcon (No Measure)

E2MOM x 8

(View video links in comments)

A: 1min Banded SUPINE Row (Control Pace)

B: 1min Band Straight Arm Press Down (Control Pace, use PVC Bar if you’d like)
Supine Row Demo Video – Try to use a single band rather than the 2 band setup in the video:

Band Straight Arm Pressdown Video:

In both movements, control the tempo of your reps so it’s not a “jerky” minute of movement.


Kipping (Spend 6-8min on an intro to the kipping movement.)

Kipping begins with the arch and hollow positions. Then you’ve got to make sure you can stabilize your shoulders while hanging from the bar. Once you’ve got those figured out, the coach will take you through practice on the pullup bar. Even if you’re new, you can practice the SKILL of kipping without doing kipping pullups right away.

Daily WOD

Metcon (Time)

Complete for Time:

500m Row

50 Power Snatches 75/45

40 Wallballs 20/14#

30 TTB


10 Strict Pullups