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

Press/Push Press/Push Jerk Complex (E2MOM x 7 (14min))

3 Press

2 Push Press

1 Push Jerk
Immediately complete ME strict Pullups after your work set.

Daily WOD

Metcon (3 Rounds for reps)

Complete 1min of each of the following:

Row for Calories

Hand Release Pushups

Ski Erg

DB Push Press 45/30’s

Rest 2min

Repeat 3x Total, each time for total REPS PER ROUND