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 )

A: ME Bench Press @ 70% + 10 Medball Knee Raises

B: 15 KB Pullovers

Log your highest rep set.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

100′ Heavy Medball Gut Carry

100′ Bear Crawl

15 DB Hang Power Cleans 45/30’s

15 DB Manmakers Ea.