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