CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
With a partner, complete 2 rounds each of:
A: Row 250m @ Warmup Pace
B: 10 Air Squats + Pigeon Stretch Ea Leg
Then complete 2 rounds each of:
A: Ski Erg 250m @ Warmup Pace
B: 10 Supermans + Squat Stretch Ea Leg
Switch when partner A gets to 250m.
Weightlifting
Glute Bridge (5 x 10 reps w/ 10sec ISO HOLD on rep 5 in each set)
Complete 5 reps, hold the 5th rep @ top for 10sec, then complete 5 more reps.
Superset work sets with 10 DB Step Ups ea Leg
Rest ~2min between rounds – go heavy and increase load along the way if you’re able to.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
12 DB Hang Power Cleans
50′ DB Walking Lunges
12 DB Front Squats
50′ DB Walking Lunges
12 DB Shoulder to Overhead
Rx 35/25#’s (light-ish, should be a weight that you can move consistently with)