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 (3-3-3-3-3)
Superset w/ 15 Bent Over Rows (barbell, dumbbell, KB, etc)
Daily WOD
Metcon (Time)
21-18-15-12-9-6-3 of the following:
KB SDHP
Medball Situps
Double Unders
Timecap 15min