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#