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