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#