CrossFit Hanover – CrossFit
Shoulder to OH Warmup (No Measure)
Jump Rope 3min, then complete 2 rounds of:
30sec PVC External Rotation ea
8 Push Presses
30sec Front Rack Mobility
6 Push Jerks
30sec Prone Y’s (reps)
Shoulder Press (10,10,10)
Push Press + Push Jerk (3×5+3 (use same weight for all 3 sets))
Compete the required number of push presses and finish with the required number of push jerks without putting the bar down. Make sure you understand and emphasize the distinction between the two movements.
Superset work sets with ME strict pullups
Teams of 3 (for total cal):
15min AMRAP of:
Ski Erg (for calories)
Person one performs max Cal on Ski Erg while person 2 completes 15 Burpees and person 3 rests. Person 2 controls the pace of the transition.
Rest to Burpees
Burpees to Ski
Ski to Rest
Score total calories completed with your team of 3.