CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m then complete 2x
10 DB Presses
10 DB Bent Over Row
15 I/Y/T’s
Weightlifting
Shoulder Press (40/50/60% for 5/5/5)
Rear Delt DB Fly (3x 10 superset with 15 DB Shrugs)
https://www.youtube.com/watch?v=ttvfGg9d76c
With our variation, hold the dumbbells at the apex (top) of the movement for 2 seconds. Squeeze your shoulder blades together.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
With a 15min Running Clock, complete:
300’ Sled Pull Buy-in 180/135#
Then AMRAP in the remaining time of:
10 DB Hang Power Cleans 45/30’s
10 DB Step Ups EA 24/20″ 45/30’s
10 TTB