CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then 2x

8 Pushups

8 Ring Rows

15 Arm Circles Ea

10 I/T/Y’s

Functional Bodybuilding

P1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min with a Partner – You go, I go:

20 Alternating Chest Presses with Glute Bridge ISO

20 Alternating Flutter Kicks Ea w/ Medball Overhead
One person completes a round while person two rests, then person two goes. Minimize down time by being ready for your partner to finish.

P2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min with a partner – You go, I go:

20 Prone Inclune DB Rows

10 KB RDL’s

Daily WOD

Metcon (No Measure)

• Bottom to Bottom Tabata Squats

• Top to Top Tabata Pushups

• Tabata Cardio of your Choice

2min Rest Between Rounds