CrossFit Hanover – CrossFit


Warm-up (No Measure)

3 min cardio followed by 2x

5 Lunge Steps ea

20sec Lunge Stretch ea

10 Goblet Squats


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.