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.