CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio Followed by 3x

10 DB Press

10 Ring Rows

10 Prone T’s

10 Band Face Pulls

Weightlifting

Shoulder Press (75/85/95/75% of TM for 5/3/1+/ME)

Daily WOD

Metcon (3 Rounds for reps)

Tabata These:

Sled Drag 135/90# (every 50’ = 1 rep)

Rest 3min

Ski Erg

Rest 3min

Burpee Box Jump Overs 24/20″