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