CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Push Press (in <12min, establish 3RM Push Press)

Finish with 90% x ME and then 80% x ME.

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time:

30 Pullups

30 Hand Release Pushups

50 DU

20 Pullups

20 Hand Release Pushups

100 DU

Timecap 15min

*This will be a tough one to finish within the timecap. Intensity level should be very high. Scale so you can keep moving through these movements.