CrossFit Hanover – CrossFit
Warm-up (No Measure)
Jump Rope 3min then complete 2x
15 Arm Circles Ea.
12 Shoulder Presses
9 Ring Rows
6 Push Presses
Shoulder Press (15-12-9*-6* with Supersets)
Use weights from last Monday. Complete a MAX REP SET with your 3rd set AND final set (9+ and 6+ reps) – You’ll log your 9+ weight/reps in Wodify.
Superset work sets with 15 Back Extensions.
Metcon (No Measure)
EMOM x 18:
A: 20 Russian KB Swings + 10 KB SDHP
B: 10 KB Push Press L + 10 KB Push Press R
C: 15 Pullups