CrossFit Hanover – CrossFit


Warm-up (No Measure)

2-3min Cardio of your choice, followed by 3x

5 Inchworms w/ Pushup

10 Arm Circles Ea Dir

15 Prone T’s


A: Shoulder Press (5-5-5-5-5)

Superset with 15 Reps Lying Leg Raises

B: Metcon (No Measure)

Complete 5 Sets of:

10 Single Arm DB Press Left Arn

10 Single Arm DB Press Right Arm

10 Single Arm DB Row Left Arm

10 Single Arm DB Row Right Arm

15 Lying Leg Raises

Rest as needed between sets but complete all arounds in under 20min

Daily WOD

Metcon (Time)

Complete for Time:

100 DU

21 Ground to OH

21 Dips

15 Ground to OH

15 Dips

9 Ground to OH

9 Dips

100 DU
You can use any available weight for the ground to overheads. If you don’t have anything heavy and want a slightly longer workout, double the reps and use something light like a bumper plate. If you’ve got a bar and plates, shoot for something in the 135/95# Rx range.

Timecap is 15min