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 (5-5-4-4-3-3)
Daily WOD
Metcon (No Measure)
EMOM x 20
A: 10 Devils Press 45/30’s
B: 15 Deficit Pushups (in DB’s)
C: ME Pullups 1min
D: Rest