CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

50′ Bear Crawl

15 Jumping Jacks

15 Mountain Climbers

50′ Crab Walk

10 Ring Rows

10 Pushups

Weightlifting

Metcon (No Measure)

With a partner complete AMRAP 15min of the following:

2 Rounds

10 Medball Plyo Press

10 Ball Slams

One person does both rounds while person 2 rests/helps with the plyo press. No rest at all through your sets.

Daily WOD

Metcon (4 Rounds for time)

Complete 4 Rounds for Time of:

12 Alternating DB Z Press ea

100′ DB Front Rack Lunges

1min High Plank

Rest 2min between rounds. Score individual round times.