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.