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.
Accessory Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min of:
12 Seated DB Z Press Ea Arm
12 Band Pull Aparts
24 Medball Rollups
Don’t rush these movements – work at a consistent TEMPO of 2 seconds up, 2 seconds down.
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min of:
12 Top-Down Gorilla Row Ea Arm*
12 KB Upright Row
24 Supermans/Back Ext
*https://www.youtube.com/watch?v=A0YjHhbTK-A
Daily WOD
Metcon (Time)
Complete for time:
A: 10 TTB
B: 10 Cal Cardio + 10 Burpees
C: 20 Mountain Climbers ea
D: 100′ Lunges
E: 20 Hand Release Pushups
F: 50 4-Count Flutter Kicks
Use the 12 days of Christmas format for this:
A
B, A
C, B, A
D, C, B, A
E, D, C, B, A
F, E, D, C, B, A