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)

5 Sets of the following:

12 Lying Band Straight Arm Press Downs

9 Banded Face Pulls

6 Supine Ring Pullups

Superset these 3 movements. Rest 2min+ after each round. Focus on controlled movements, moving slowly and deliberately.

Daily WOD

Metcon (5 Rounds for time)

Complete 3-5 Rounds, each for time of the following:

20/15 Cal Ski Erg

20 GHD Situps

100′ Heavy Medball Gut Carry 100/60+

Rest as needed between rounds.