CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
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.