CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Row 15/10cal
Ski 15/10cal
Then complete 3 rounds of:
10 Arm Circles
10 Band External Rotation ea
10 Band Internal Rotation ea
10 I/T/Y’s
Weightlifting
Shoulder Press (Establish 1RM Shoulder Press)
Daily WOD
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
If you did class on Wednesday, do Broad Jumps 6/4’ instead of box jumps.