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 (12-9-6+-3+)

Superset work sets with 15 reps of GHD Russian Twists

Daily WOD

Metcon (Time)

Complete 8 Rounds for Time:

15 Russian KB Swings 60/45

12 Hang Power Clean 115/75

9 Push Jerks 115/75

Timecap 20min