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