CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min then

2x

20 Arm Circles Ea Dir

15 I/Y/T’s

10 Ring Rows

Weightlifting

Rest 2min between A and B. Half the class does A while the other half does B.

A: Metcon (No Measure)

E2MOM x 8

A: 1min Seated Sled Face Pull

B: 1min KB Pullovers

B: Metcon (No Measure)

A: 1min Strict Pullups

B: 1min DB Manmakers

Daily WOD

Metcon (Calories)

Teams of 3:

10min ME Cal Ski

Person 2 – High Plank Hold

Control – 200m Sprint