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.