CrossFit Hanover – CrossFit
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
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.
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.