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 (EMOM x 12)
A: Max Rep Unbroken Bench/Floor Press in 1min
B: Dead Bug Hold
Choose a weight that will make you fail somewhere between 30-45sec (12-15 reps)
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of:
400m Run
30 Air Squats
20 Jumping Lunges (10/10)
10 V-Ups