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#