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