CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3x

5 Inchworms w/ Pushup

10 Arm Circles Each Direction

15 Ring Rows

Skill WOD

Metcon (No Measure)

E2MOM x 8

A: ME HSPU 1min*

B: 1min Dead Bug Hold

Choose a progression that challenges you but allows you to get some FULL RANGE OF MOTION pushing in.

If you do HSPU, comment with total number of reps and indicate strict/kipping.

Daily WOD

Metcon (Time)

Complete 5 Rounds of:

8 Curtis P Complexes 95/65#

12 Hand Release Pushups

16 Abmat Situps

Timecap 15min

1 Curtis P Complex = Hang Power Clean + Left Lunge + Right Lunge + Shoulder to Overhead