CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Bent Over Row (4 x 10 Bent Over Rows w/ DB)
Back position is critical when doing Bent Over Rows – you should be leaning forward quite a bit. Maintain control of your core and keep a controlled pace for each rep.
Superset work sets w/ 15 Banded Face Pulls
Strict Pullups (4 x ME superset w/ 15/12 Cal SPRINT on Ski Erg)
Scales for Strict Pullups are as follows:
Barbell Rig Pullups
15 Degree Ring Rows
45 Degree Ring Rows
Choose a challenging progression and focus on getting stronger! Immediately after you finish your, crush your ski erg sprints – ALL OUT!
Metcon (No Measure)
E4MOM x 6
A: 300′ Sled Drag 180/135#
B: 30 Wallballs + 30 Situps
Rx+ – GHD Situps
Don’t work past 3:30 min in any given round.