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″