CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (5,5,5,5 superset with..)

5,5,5,5 superset with 10 dB bent over rows + 15 kB pullovers

Daily WOD

Metcon (5 Rounds for time)

Complete 5 rounds, each for time of the following:

15/10 Cal Ski Erg

20 Russian KB Swings 70/53#

Rest as needed between rounds. Focus on intensity in individual rounds.