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.