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.