CrossFit Hanover – CrossFit

Warm-up

1RM Squat Warmup (No Measure)

Do 2-3min cardio, followed by:

10 Squats w/ Empty Bar

10 Lateral Band Walk Steps ea.

30 sec Hip Mobility

Repeat 2-3 times, adding weight to each set and lowering your reps.

**Focus on technique and aggressiveness. Time to PR!

Weightlifting

Back Squat (Establish 1RM or Heavy Single)

If you’re newer, do not attempt a 1RM. Understand the risk versus reward. Establishing a 1RM is only appropriate when you’ve developed the requisite core strength and mobility to move through the FULL ROM under control the entire time. Get a spotter. Challenge yourself but be smart.

Front Squat (Establish 1RM or Heavy Single)

If you’re newer, do not attempt a 1RM. Understand the risk versus reward. Establishing a 1RM is only appropriate when you’ve developed the requisite core strength and mobility to move through the FULL ROM under control the entire time. Get a spotter. Challenge yourself but be smart.

Daily WOD

Metcon (Calories)

Teams of 3:

AMRAP 10min of the following:

20 Wallballs 20/14#

Max Effort Bike

Rest

Score total calories on the bike. Switch every 20 wallballs.