CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
Back Squat (15-12-9-6**)
Use weights from last Monday. Complete a MAX REP SET with your final set (6+ reps) – You’ll log this number in Wodify.
Superset work sets with 10-15 GHD SItups + Medball Rollups
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of:
30 KB SDHP 60/45#
20 Hand Release Pushups
10 Burpee Pullups
Timecap 15min