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.