CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (12-9+-6+-3+)

Log your 9+. Superset work sets with 12 DB Bent Over Rows

Daily WOD

Metcon (4 Rounds for reps)

E4MOM x 4

A:

15 Deadlifts 95/65

15 Hang Power Cleans 95/65

Max Rep DB Step Ups to 3min w/ 45/30’s

B:

15 Deadlifts 95/65

15 Thrusters 96/65

Max Rep Box Jump Overs 24/20″