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