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 (Establish 1RM or HS)

Be smart about this. Create a gameplan in advance to make sure you stay in control the whole time. Any breakdown in mechanics creates increased risk for injury. Don’t yank the bar off the ground too fast. Take your time. If you’re new, don’t attempt a big 1RM.

Bench Press (Establish 1RM or Heavy Single)

Stay in control and get a spotter. Keep your elbows into your side and focus on moving properly.

Daily WOD

Metcon (Time)

Complete for Time:

50 Clean & Jerks 115/75#

150 Double Unders

EMOM complete 4 Hand Release Pushups