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