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.

Accessory Work

Metcon (No Measure)

5 Sets of the following:

12 Lying Band Straight Arm Press Downs

9 Banded Face Pulls

6 Supine Ring Pullups

Superset these 3 movements. Rest 2min+ after each round. Focus on controlled movements, moving slowly and deliberately.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 18min of the following:

30 Deadlifts 135/95#

100′ OH Lunges 45/25#

30 Hang Power Cleans 135/95#

100′ OH Lunges 45/25#

30 Push Jerks 135/95#

15 Synchro Burpees

One person works while the other person rests. Do the synchro burpees together!