CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump rope 3min, followed by 3x
15 Band rear Delt fly on rig
12 Ring Rows
10 PVC OHS
Weightlifting
Overhead Squat (Establish 1RM)
If you’re not ready for a 1RM, complete 5×5 increasing the load as needed and work on mechanics.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min of the following:
8 OHS 115/75#
8 Bar Facing Burpees
2 x 180’ Suicide Shuttle*
*These need to be legit sprints. Rest between them for a few seconds. If you’re jogging you’re just jogging. SPRINT.
If you can’t sprint, substitute your effort with 15 cal sprint on bike or rower.