CrossFit Hanover – CrossFit
Warm-up
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
Weightlifting
Bench Press (10,10,10,10,10 with supersets )
10 bent over rows
10 pullovers
Daily WOD
Metcon (2 Rounds for reps)
Max Reps in 2min of:
• DB Lunges (DB at sides)
• DB Manmakers
• Situps w/ Feet Anchored
Rest 2min, complete a second around. Each round is for total reps.