CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (2-2-2-2-2)

Push Press + Push Jerk (3×1+3)

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.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete a 15min ascending ladder of:

200m Run

5 Pullups

5 KB Swings 60/45#

200m Run

10 ea

200m Run

15 ea

Etc.