CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 100 Air Jump Ropes followed by 3 rounds of:
15 Arm Circles Ea Direction
15 Shoulder Taps Ea
15 Legs Up Crunch
Weightlifting
A: Floor Press (10-8-8-6-4)
B: Metcon (No Measure)
Complete 5 Sets of a Floor Press – Ideally in the 12-rep range but if you don’t have enough weight to make 12 reps challenging, either:
1. Do tempo reps
2. Do pause reps 1-2″ off the chest
3: Do more reps
C: Metcon (No Measure)
5 Sets of 3 Pushup Negatives + Max Rep Pushups
One set looks like this:
Pushup Negative
Pushup Negative
Pushup Negative
Pushup BURNOUT to Failure
Here’s a video:
https://www.youtube.com/watch?v=otG1M7Xl64I
Daily WOD
Metcon (No Measure)
EMOM x 20
A: 20 Jumping Lunges
B: 15 Glute Bridge
C: 50 Jump Ropes
Rest