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.


Glute Bridge (10, 10, 10, 10, 10)

Increase your weights from 7/21.

Make sure you’re fully extending your hip on this movement (squeeze until you feel your pelvis tilt towards your abdomen). If you aren’t doing this, you’re going to perpetuate a muted hip and that becomes an issue. Don’t sacrifice weight for range of motion.

Glute-Ham Raises (4 x 6-10 Reps (Based on ability))


Pay close attention to the range of motion. This may be an exercise where you’ll need someone to assist you through a few reps to maintain control. That’s fine. Focus on your hamstrings and glutes during the execution of the exercise.

Daily WOD

Metcon (7 Rounds for time)

7 x 20/15 Cal Ski Erg Sprint
Rest as needed between efforts. Log individual round efforts in Wodify. Get after it! Earn your rest!