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 (8-8-6-6-4 superset with :90 Dead Bug)
Daily WOD
Metcon (Time)
Complete 20 Rounds of:
1 Squat Clean Thruster 155/105
3 Pullups
5 Medball Situps 20/14#