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

Deadlift (2-2-2-2-2)

Bench Press (2-2-2-2-2)

Daily WOD

Metcon (AMRAP – Reps)

With a partner, complete:

5min Max Cal Ski Erg (Switch every 30 sec)

5min Max Distance OH Lunge 45/25# (Switch every 50′)

5min Max Distance Echo Bike (Switch every 30sec)

EMPHASIZE INTENSITY + Recovery. Push your partner.