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