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.