CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min, then complete 2x:
8 Shoulder Press
8 Push Press
8 Ring Rows
16 Band Pull Aparts
16 Prone Y’s
30sec High Plank
Weightlifting
Shoulder Press (Establish 1RM Shoulder Press)
Push Press (Establish 1RM Push Press)
Secondary Movement Testing
Pull-ups (Establish Max Rep Strict Pullups)
Daily WOD
Metcon (Time)
“Annie Get Your Gun”
Complete for Time:
50 Double Unders
50 Ab Mat Situps
20 Alternating Pistols
40 Double Unders
40 Ab Mat Situps
20 Alternating Pistols
30 Double Unders
30 Ab Mat Situps
20 Alternating Pistols
20 Double Unders
20 Ab Mat Situps
20 Alternating Pistols
10 Double Unders
10 Ab Mat Situps
20 Alternating Pistols
Substitute for pistols – heel elevated goblet squats 60/45#