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!