CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Metcon (No Measure)
10 Left Leg DB Stepback Lunge/Step Up
100′ Medball Bear Crawl
10 Right Leg DB Stepback Lunge/Step Up
50′ Standing Broad Jumps
Rest 2min between rounds
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 15min of the following:
10 KB SDHP
10 Cal Ski
One person completes a round while the other person rests. These rounds should be at maximum intensity – push yourself as hard as you can and keep downtime to an absolute minimum.