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.

Weightlifting

Metcon (No Measure)

E2MOM x 8

A:

• 10 Pause* Goblet Squats w/ Close Stance + Elevated Heels

• 10 Romanian Deadlifts w/ Kettlebell

*2 second pause

B:

• 10 Single Leg Glute Bridge Ea Leg

• 10 Jumping Lunges Ea Leg

Rest in time remaining in each round.

Daily WOD

Metcon (Time)

With a partner, complete AMRAP 18min of the following:

20 Cal Ski Erg

20 Burpees

20 Cal Bike

20 OH Lunge Steps 45/25#

20 Cal Row

20 TTB

One person works while person 2 rests. Split the work evenly and stagger the starting point of the workout for a bigger class if need be.