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 (5-4-3-2-1 with supersets)
Superset with:
10 KB Pullovers
10 DB Bent Over Rows
Daily WOD
Metcon (No Measure)
Tabata These:
Ski Erg
Rest 4min
DB Thrusters 45/35’s
Rest 4min
Hands Release Pushups