CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

50′ Lunges

30sec Pigeon Stretch Ea

50′ Bear Crawl

15 Prone I/Y/T’s

Accessory Work

Metcon (No Measure)

EMOM x 25

A: 10 Right Leg DB Bulgarian Split Squat

B: 10 Left Leg DB Bulgarian Split Squat

C: ME Strict Pullups + 5 Supine Ring Pullups

D: ME Strict Pushups

E: Rest

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

12 DB Thrusters 45/30’s

12 Pullups

3 Burpee Box Jump Overs

12,12,6

12,12,9

12,12,12

12,12,15

12,12,18

Etc.