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

Metcon (No Measure)

E3MOM x 6

A: 15 Tempo KB Pullovers + ME Ring Rows to 2:00

B: 10 Pendlay Rows + 1min High Plank

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

10 DB Front Squats 50/35’s

15 HSPU

Then, Complete 3 Rounds for Time of:

10 DB Shoulder to OH 50/35’s

45 DU