CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 300 jump ropes followed by 3 rounds of:
15 Arm Circles
12 Ring Rows
9 I/Y/T’s
Weightlifting
A: Metcon (No Measure)
Complete E2MOM x 4:
15 KB Pullovers (Slow, Controlled)
ME Ring Rows to :90
Rest 3min then complete B
B: Metcon (No Measure)
Complete E2MOM x 4:
10 DB or Plate Rear Delt Flys
10 KB Upright Rows
High Plank Hold to :90
Rest 3min then complete C
C: Metcon (No Measure)
Complete E2MOM x 4:
1min Alt Arm DB Hammer Curls (See-Saw Style*)
ME Diamond Pushups (For Triceps) to :90
*See saw style means one arm goes up while the other goes down – maintain control of pace throughout.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
15 Medball Squat Cleans 20/14#
12 Hand Release Pushups
200m Ski or Row