CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

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:

Strict Pullups

Barbell Rig Pullups

15 Degree Ring Rows

45 Degree Ring Rows

Banded Pullups
Choose a challenging progression and focus on getting stronger! Immediately after you finish your, crush your ski erg sprints – ALL OUT!

Daily WOD

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.