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

Bulgarian Split Squat (5-5-5-5-5 ea ss w/ 15 Weighted Back Extensions)

Goblet Squat (3 x 10 w/ Heels Elevated (GO HEAVY))

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

18 Wallballs 20/14″

36 Double Unders

100′ Lunges