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#