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 14)

A: ME Heavy Bench Press (fail 6-8 reps)

B: 15 DB Bent Over Rows

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Hand Release Pushups

10 Russian KB Swings 60/45#

15 DU/45 SU

Rx+ HSPU for HRPU