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 (No Measure)

E2MOM x 8

(View video links in comments)

A: 1min Banded SUPINE Row (Control Pace)

B: 1min Band Straight Arm Press Down (Control Pace, use PVC Bar if you’d like)
Supine Row Demo Video – Try to use a single band rather than the 2 band setup in the video:

https://www.youtube.com/watch?v=tvwdKvimkeY

Band Straight Arm Pressdown Video:

https://www.youtube.com/watch?v=n1Z3MJZgmDU

In both movements, control the tempo of your reps so it’s not a “jerky” minute of movement.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15min of:

3 Power Cleans 135/95

3 Thrusters 135/95

1 Round “Mary”

6 Power Cleans 135/95

6 Thrusters 135/95

1 Round “Mary”

9 Power Cleans 135/95

9 Thrusters 135/95

1 Round “Mary”

Etc. until you reach the timecap.