CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 1-2min cardio, followed by 3 rounds of:

8 Back Squats (+ wt. ea)

8 Supermans (3sec hold)

30sec Plank (elbows) w/ Band*

2min Ankle/Hip Mobility**

*Use a band around your knees and keep your feet shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.

Weightlifting

Back Squat (4-4-4-4 (increase 2/4 of your work sets))

Front Squat (4-4-4-4 (increase 2/4 of your work sets))

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 5min of the following:

5 Thrusters 115/75

7 TTB

9 Jumping Lunges (ea)

Rest 2min

Complete 3 total AMRAPs, starting over each time.