CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.


Back Squat (15-12-9-6 w/ Supersets (see comments))

Increase weight each set – log the weight in comments that you’re using for each work set as you’ll refer to them over the next several weeks in this new program. Go heavy on each set, which means you need to make sure you’re thoroughly warm before you start counting your sets.

Superset work sets with:

1min High Plank

10-15 Rotational Medball Throws Ea DIr.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

15 Front Squats 115/75

30 DU (90 SU)

Rx+ 135/95

Timecap 12min