CrossFit Hanover – CrossFit


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


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:

Daily WOD

Metcon (No Measure)

EMOM x 20

A: 20 Jumping Lunges

B: 15 Glute Bridge

C: 50 Jump Ropes