10.26.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upShoulder to OH Warmup (No Measure)Jump Rope 3min, then complete 2 rounds of: 10 Presses 30sec PVC External Rotation ea 8 Push Presses 30sec Front Rack Mobility 6 Push Jerks 30sec Prone Y’s (reps)WeightliftingShoulder Press...

10.25.2021 – Monday

CrossFit Hanover – CrossFitWarm-upSquat 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.WeightliftingBack Squat (15-12-9-6 w/ Supersets...

10.23.2021 – Saturday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 300 jump ropes followed by 3 rounds of: 15 Arm Circles 12 Ring Rows 9 I/Y/T’sWeightliftingA: Metcon (No Measure)Complete E2MOM x 5: 15 KB Pullovers (Slow, Controlled) ME Ring Rows to :90 Rest...

10.22.2021 – Friday

CrossFit Hanover – CrossFitWarm-upTake your time with everything today- recover as much as possible between performance tests and make sure you’re warm before hitting Fran so you can go all out!Coaches Choice! (No Measure)Start with 2-3m of easy cardio, followed...

10.21.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Accessory WorkMetcon (No Measure)5 Sets of the following: 12 Lying Band Straight Arm Press Downs 9 Banded Face...