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.

Weightlifting

Weighted Step-ups (5 x 8ea DB Front Rack Step Ups)

Superset immediately with 50′ DB Walking Lunges – do not rest between step ups and lunges. Rest 90sec after each set – use the same weight for your sets.

Daily WOD

Metcon (AMRAP – Reps)

E5MOM x 4

A: Row 500m + ME HSPU to 3min

B: Ski 500m ALL OUT

Score TOTAL HSPU + Add Ski Times in Comments. Rest in time remaining.