CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of:

100 Single Unders

10 Lunges

30sec Lunge Stretch

5 Burpees

15 Mountain Climbers ea

Weightlifting

A: Metcon (No Measure)

EMOM x 10

A: 40sec DB Alt. Z Presses

B: 40sec DB Manmakers

B: Metcon (No Measure)

EMOM x 10

A: 40sec Tempo Hammer Curls

B: 40sec Tempo Banded Tricep Extension (PVC)

Daily WOD

Metcon (5 Rounds for reps)

Complete 5 Rounds, each for time of:

15/12 Cal Echo Bike w/ Medball Hold OH

15 Ball Slams

15 Medball Lying Leg Raises

Rest 2min between rounds. Go HAM on the bike.