CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x:

12 Banded Goblet Squats

12 Donkey Kicks Each Leg

12 Mountain Climbers Ea

Weightlifting

Back Squat (15-12-9-6 (All sets are REP MAX sets))

Superset work sets with 15 GHD Situps. Log your total reps for your set of 15.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

20 DB Front Rack Lunges (Stationary, Total) 45/30’s

15 DB Deficit Pushups

10 Chest to Bar Pullups

Rx+ = BMU for C2B