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.