CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (E3MOM x 5 – ME Strict Press @ 85%)

E3MOM x 5 – ME Strict Press + 15 Bent Over Rows

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min of the following:

15 Power Cleans 115/75#

10 Pullups

30 DU

Log your total rounds in Wodify.

Scale Power Cleans to 15 Alternating DB Power Cleans

Scale Pullups to DB Bent Over Rows