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)
Complete 5 Rounds, not for time of the following:
20 Barbell Bent Over Rows
20 Barbell Muscle Cleans
20 Barbell Shoulder Presses
20 Barbell Back Rack Stationary Lunges (10ea)
20 Barbell Lying Leg Lifts
Rest 2-3min between rounds. Try to move through the reps fast – it’s fairly high volume.
Daily WOD
Metcon (No Measure)
AMRAP 10min:
10 Cal Ski
50′ Bear Crawl
Rest 30sec