CrossFit Hanover – CrossFit


Warm-up (No Measure)

3 Rounds of:

20 Jumping Jacks

Run in Place 30sec

20 Flutter Kicks

20 Supermans

Then 3 Rounds of:

10 I/Y/T’s w/ Pause @ Top

5 Inchworms w/ Pushup

Skill WOD

Handstand Push-ups (5 Sets ME STRICT HSPU)

Find a gymnastics progression that allows you to work through a large range of motion without kipping. Rest as needed between sets.

Superset sets with 12 Banded Face Pulls + 12 Band Straight Arm Press Downs

Daily WOD

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Don’t think of this as a workout to be done for time unless you’ve mastered each movement and can do them quickly with perfect technique.

The challenge with a workout like this is to do movements (scaled appropriately) with good technique to a full range of motion. Focus on these items.