CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min then 3x
15 Arm Circles ea
5 Presses
5 Push Presses
5 Push Jerks
Weightlifting
Strict Press + Push Press + Push Jerk Complex (E3MOM x 5 + High Plank to :90)
Complete the following complex:
3 Strict Press
2 Push Press
1 Push Jerk
Daily WOD
Metcon (AMRAP – Rounds and Reps)
If you have equipment WOD-
AMRAP 10min
20 Push Jerks
15 Push Presses
10 Strict Presses
EMOM until you’re done, complete 10 Air Squats
Rx Weight 115/75#
Rx+ 15 Air Squats
Metcon (Time)
If you don’t have equipment WOD-
AMRAP 10min
20 Pushups
15 Elevated Pushups
10 Inchworms w/ Pushup
EMOM until you’re done, complete 10 Air Squats
Rx+ – 15 Air Squats
Exit Pass
Handstand/High Plank Practice
Complete 5 Rounds of the following:
Max Length Handstand Hold*
Same Length High Plank Hold
Rest 2min
*Choose whichever progression you need to do in order to improve.