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

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Metcon (No Measure)

Complete 5 Rounds (Not for time)

15 Glute Bridges w/ Barbell

10 Medball OH Step Ups each leg

5 10-sec Tempo Goblet Squats

Rest
1. Your glute bridges should be heavy. Really heavy. But not so heavy that you can’t extend your hips at the top. Explode up, control the down phase.

2. Medball OH Step Ups – hold the medball OVERHEAD – try to go as heavy as you can on the medball, but make sure you can do all the reps without resting. Follow all other rules re: step ups.

3. 10 Second Tempo Goblet Squats – Take 10 seconds to get to the bottom most position, then explode back up to the top. These will be very challenging but focus on doing them right.

Try to do each of the 3 movements back to back to back, but rest for a few minutes after you’re done each tri-set.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 14min of the following:

50′ HEAVY Sled Drag

10 Pushups

10 TTB