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)

5x

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

Daily WOD

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.