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 (5 Rounds of BP + Accessory Work)

5 rounds of the following:

5 Reps Bench Press

15 KB Pullovers

15 Slow/Controlled Band Rear Delt Fly w/ Pause

Rest as needed after each tri-set. A tri-set is 3 movements done back to back to back with very little rest.

Daily WOD

Metcon (Time)

Complete for Time:

21 DB Push Press 45/30’s

21 Burpee Box Jumps 24/20

15 DB Push Press 45/30’s

15 Burpee Box Jumps 24/20

9 DB Push Press 45/30’s

9 Burpee Box Jumps 24/20

Timecap 12min