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