CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 2x:

10 Banded Back Squats

10 Lateral Band Steps Each Direction

30sec Pigeon Stretch Each Leg

30sec Squat Stretch

30sec Calf Stretch Each Leg


Back Squat (12+-9+-6+-3+)

These are all max rep sets using the same weight you’ve worked with for the past month. If you go for broke with every set you’ll likely end up hitting a wall mid way through this. So break through your rep maxes if possible but don’t squat to rep failure. No supersets.. just focus on your squats!

Log your 12+ set.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

15min Ascending Ladder of:

50′ Lunges

5 Chest to Bar Pullups


100′ Lunges

10 Chest to Bar Pullups

10 HSPU*

150′ Lunges

15 Chest to Bar Pullups

15 HSPU*

Choose a gymnastics progression for your HSPU.