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)