CrossFit Hanover – CrossFit
Warm-up
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