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