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

Bulgarian Split Squat (5-5-5-5-5 ea ss w/ 15 Weighted Back Extensions)

Goblet Squat (3 x 10 w/ Heels Elevated (GO HEAVY))

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

15 DB Burpee Deadlifts 45/30’s

30 Russian KB Swings 60/45#

400m Sprint

This is an all out type of workout. Push your pace and work to finish it convincingly under 15min.