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