CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 Goblet Squat w/ Band

10 Lateral Band Steps Ea Dir

30sec Pigeon Stretch Ea

Weightlifting

Back Squat (12-9-6-3+)

Stick with the weights you hit last week. Your 3+ is a max rep set and you should get a spotter. Shoot for at least 4!

Superset with sets with 100′ Medball Bear Crawl

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 16min of:

30 Russian KB Swings 60/45#

50′ OH Lunges 45/25#

20 KB SDHP 60/45#

50/ OH Lunges 45/25#