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

Press + Push Press Complex (Complete 1 complex E2MOM x 6)

Complete 3 Reps of each:

Strict Press

Push Press

Daily WOD

Metcon (Time)

Complete for Time:

21 Push Press 115/75

21 TTB

200’ Farmers Carry 60/45’s

15 Push Press 115/75

15 TTB

200’ Farmers Carry 60/45’s

9 Push Press 115/75

9 TTB

200’ Farmers Carry 60/45’s

Rx+ = Heavier than Rx farmers carry.