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 (8-8-6-6-4)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min, complete an ascending ladder of:
5 Strict Pullups
5 DB Weighted Stationary Lunges ea 30/20’s
10 ea
15 ea
20 ea etc