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
Push Press (4-4-3-3-2)
Ring Rows (3x Max Rep w/ Challenging ROM)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
10 Hang Clean & Jerks 135/95#
10 Box Jumps 24/20″
10 Hand Release Pushups
10 Box Jumps 24/20″
10 Russian KB Swings 70/53#