CrossFit Hanover – CrossFit

Warm-up

Shoulder to OH Warmup (No Measure)

Jump Rope 3min, then complete 2 rounds of:

10 Presses

30sec PVC External Rotation ea

8 Push Presses

30sec Front Rack Mobility

6 Push Jerks

30sec Prone Y’s (reps)

Weightlifting

Shoulder Press (Establish 1RM or HS)

Focus on keeping your trunk tight and keeping your technique in check. Don’t test a true 1RM if you can’t keep everything together!

Push Press (Establish 1RM or Heavy Single)

Focus on keeping your trunk tight and keeping your technique in check. Think Dip/Drive FAST! Mash your heels down on the dip and squeeze your butt and quads as hard as you can when standing up. Don’t test a true 1RM if you can’t keep everything together!

Push Jerk (Establish 1RM or Heavy Single)

Focus on keeping your trunk tight and keeping your technique in check. Don’t test a true 1RM if you can’t keep everything together!

Daily WOD

Metcon (2 Rounds for calories)

Tabata These:

Ski Erg

Rest 4min

Row

Score total calories per exercise. Go as hard as humanly possible.