CrossFit Hanover – CrossFit
Warm-up
Bench Press Warmup (No Measure)
Cardio 2-3min (Rowing Preferred) followed by 3x
8 Pause Bench Press
12 DB Bent Over Rows
16 Band Face Pulls
Weightlifting
Bench Press (Establish 3RM then 90/80% x ME)
In <12min, establish 3RM Bench. Then,
90%xME
80%xME
Daily WOD
Metcon (No Measure)
Tabata Circuit
Tabata Wallballs
Tabata Ball Slams
Tabata DU