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 (5x ME Shoulder to OH in :40)
Begin with Shoulder Press, Move to Push Press, Finish with Push Jerks if needed. Increase load from set to set if you can. Superset work sets with 1min Dead Bug.
Daily WOD
Metcon (Time)
Complete for Time:
50 Lunge/Push Press Complexes* 50/35’s
Every minute, on the minute, complete 5 Hand Release Pushups.
*1 Lunge/Push Press Complex = Left Leg Front Rack Lunge
Right Leg Front Rack Lunge
Push Press
Timecap 12min