CrossFit Hanover – CrossFit


Warm-up (No Measure)

3-4min Cardio followed by 3x

8-12 Bench Press

10 I/T/Y’s each

Increase the load of the bench press each set to warm up the shoulders/chest. Focus on mechanics.


Bench Press (10-8-6-4-2 ss w/ High Plank Hold)

Complete each set, increasing the load with every set. Your high plank hold should be 1min-90sec depending on your level of skill.

Daily WOD

Metcon (No Measure)

EMOM x 20

A: Alternating Leg Lunges*

B: ME Unbroken Pushups

C: Box Jumps 24/20″*

D: ME Unbroken Dips

E: Rest

* – Max Reps in your Minute

Rx + = Weighted Dips (DB’s at side), HSPU

Rx = As it’s listed

Scaled = Squat Jumps for Box Jumps

Exit Pass

Complete 200 reps ABS*

Complete 200 reps of whichever abdominal exercises you’d like.