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 (Establish 1RM!)

Performance Test

Pull-ups

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time:

30 Russian KB Swings 60/45

10 Burpee Pullups

Timecap 18min