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 (E2MOM x 10)
E2MOM x 10
A: 5 Reps Bench Press @ ~75% + ME UB Strict Pullups
B: ME Handstand Walk in 60sec**
**Sub with HS walk practice, hs hold practice, or bear crawls.
Daily WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups