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 (9-6-3+)

Superset work sets with 15 KB Pullovers. Log your set of 3+.

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 7min of the following:

A: 15/12 Cal Ski + 30 Russian Swings 60/45#

B: 15/12 Cal Bike + 30 KB SDHP 60/45#

C: 15/12 Cal Row + 30 KB Goblet Squats 60/45#
Rest 2min between rounds.