CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 300 jump ropes followed by 3 rounds of:

15 Arm Circles

12 Ring Rows

9 I/Y/T’s

Weightlifting

A: Metcon (No Measure)

Complete E2MOM x 5:

15 KB Pullovers (Slow, Controlled)

ME Ring Rows to :90

Rest 3min then complete B

B: Metcon (No Measure)

Complete E2MOM x 5:

10 DB or Plate Rear Delt Flys

10 KB Upright Rows

High Plank Hold to :90

Rest 3min then complete C

C: Metcon (No Measure)

Complete E2MOM x 5:

1min Alt Arm DB Hammer Curls (See-Saw Style*)

ME Diamond Pushups (For Triceps) to :90

*See saw style means one arm goes up while the other goes down – maintain control of pace throughout.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

15 Medball Squat Cleans 20/14#

12 Burpees

200m Sprint