CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3 min cardio followed by 2x
5 Lunge Steps ea
20sec Lunge Stretch ea
10 Goblet Squats
Weightlifting
Back Squat (12-9+-6+-3+)
Log your 9+. Superset work sets with ME Hanging Straight Leg Raises
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16min
15 OHS 135/95 (from the ground)
20 C2B Pullups
25 Situps
Rx+ = GHD Situps
Choose a progression challenges you.