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

Glute Bridge (8-8-6-6-4 *End ea set with 10sec ISO)

Superset work sets with 15 Back Ex

Daily WOD

Metcon (Time)

With a partner complete for time:

300 Wallballs

Switch as often as you like, but each time you switch you owe 5 Burpees before you can do wallballs again.

Timecap 15min