CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Push Press (5-5-5-5-5 superset with 15 GHD Situps)

Daily WOD

Metcon (Time)

Complete for Time:

50/35 Cal Ski Erg Buy-In

Then 7 Rounds of

8 ALT DB Hang Power Snatches 50/35#

8 Pullups

Timecap 15min