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.

Accessory Work

Metcon (No Measure)

E3MOM x 8

A: 15 Tempo DB Hammer Curls + Underhand Bar Hang to 2:00

B: 15 Tempo KB Skull Crushers + High Plank Hold to 2:00

Daily WOD

Metcon (No Measure)

30:30 of:

KB SDHP 50/35#

Ski Erg

TTB

Then 40:20, then 50:10

Rest 2min, then repeat.