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

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 (5,5,3,3,HS)

Rest 2-3min between sets; go heavy; get a spotter when needed.

Accessory Work

Metcon (No Measure)

3x each of the following:

8-12 KB Pullovers

15 Band Press Downs (Lats)

Daily WOD

Metcon (AMRAP – Reps)

Complete for Time:

500m Row

50 Barbell Push Press 75/45#

30 Pullups

ME OH Lunge Steps 45/25# til 10min Timecap (Walking)