CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

5 Back Squats

10 SA Glute Bridge Ea

30sec Squat Stretch

30sec Pigeon Stretch Ea

Add weight to each round.

Weightlifting

Back Squat (9-6+-3+ (Log your 6+))

Front Rack Step Ups (4x5ea Leg)

Daily WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups