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.