CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Daily WOD

12 Days of Christmas (Traditional Version) (Time)

1 Power Snatch (135/95 lbs)

2 Thrusters (135/95 lbs)

3 Push Press (135/95 lbs)

4 Pullups

5 Power Cleans (135/95 lbs)

6 Front Squats (135/95 lbs)

7 Kettlebell Swings (60/45 lbs)

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

12 Days of Christmas (Lite Version) (Time)

1 Medicine Ball Clean

2 Jumping Lunges (ea)

3 Broad Jumps 6/4′

4 Weighted Box Steps (ea)

5 Pushups

6 Hanging Knee Raises

7 DB Manmakers

8 Burpees

9 Pullups

10 Air Squats

11 Box Jumps

12 Medball Walking Lunges (ea)

*Equipment needed – dumbbells, box, medicine ball, area to do pullups/rings, area to do hanging knee raises.