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.