CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 200 Air Jump ropes then 3 rounds of the followiing:

15 Arm Circles Each Direction

10 Seated DB Press (Z Press)

10 Single Arm DB Bent Over Row


Z-Press (E30SEC for 12min)

Watch this video to learn how to perform the Zydrunas Press:
Every 30 Sec for 12min, complete:

A: Left Arm Seated Z Press

B: Right Arm Seated Z Press

C: Prone “T’s”

D: Rest

Prone T’s are the T’s in I/T/Y’s, they’re a scapular retraction drill.. lay face down, arms out to the side of the body. Squeeze shoulder blades together and raise arms, wash rinse repeat.

Each 30 sec Round is MAX EFFORT

Daily WOD

Metcon (Time)

Complete 2 Rounds for Time:

50 Bumper Plate Thruster

50 Bumper Plate Curl

1/2 Mile Run*

*Don’t have a half mile loop? Take your average mile time, cut it in half twice.. run that distance out, turn around and return. Approximate half mile run. Push the pace!

Exit Pass

Metcon (Time)

3 Rounds of:

15 I/T/Y’s w/ 1sec Pause @ Top

30 Supermans

1min High Plank