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