CrossFit Hanover – CrossFit
Warm-up
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
Weightlifting
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