CrossFit Hanover – CrossFit
Bench Press Warmup (No Measure)
Cardio 2-3min followed by 3x
8 Pause Bench Press*
12 DB Bent Over Rows
16 Band Face Pulls**
*Don’t have a bench? Floor press, pushup, etc.
**Don’t have a band? Skip the movement or do 7 I/T/Y’s
Bench Press (Establish Heavy 3 Rep Set)
In <12min, establish heavy 3-rep set of bench/floor press. Then, lower the weight by 15-20% and perform 3x Max Rep Sets using the same weight. Don’t have a bench/heavy weights? Do 5 sets of Max Rep Floor Presses w/ whatever you have.
Support Your Local Box Workout 3 (Time)
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes
Here’s a scorecard if you’re interested!