CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

You’ll be supersetting these movements. To conserve equipment/setup time, consider pairing with a workout buddy of similar strength and then go through these in “follow the leader” fashion so one person can spot the other while doing heavy bench presses. These work sets should all challenge you. TNG reps on both movements are fine.

Deadlift (10,10,10)

Bench Press (10, 10, 10)

Daily WOD

Metcon (No Measure)

E2MOM x 9 (18min):

A: 200m Sprint

B: 250m Row

C: 15/12 Cal Bike

Rest in time remaining in each round. Push your pace HARD on these and focus on recover time. Don’t work past :75 in any round, ideally.

For some of you, completing these sprints within the 75sec range is fairly easy. Remember, you get out what you put in.. push your pace hard and you’ll improve your cardiovascular conditioning with this workout.