CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 2min, then complete 2x the following:

10 Inchworms (NO PU)

10 Ring Rows

1min High Plank Hold

Weightlifting

Push Press (3-3-3-3-3 (Read comment))

BEFORE each work set, complete the following:

15 I/T/Y’s

15 KB Pullovers

Increase the load of your push presses each set and go heavy.

Daily WOD

Metcon (7 Rounds for time)

EVERY 2m30sec, complete:

A- 500m Row

B- 50 Wallballs 20/14#

C- 500m Ski

D- 50 DB Hang Power Cleans 45/30’s

E – 50/35 Cal Bike

F – 30 Devils Press (NO Burpee) 45/30’s

G- 150 DU

Push as hard as you can in each individual round so you can have as much rest as possible. Don’t work past 2min unless you’re really close to finishing. You need a few seconds to catch your breath and get ready to attack the next round.