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)