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.