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