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