CrossFit Hanover – CrossFit
Warm-up (No Measure)
Run 400m, then complete 2x
100′ Bear Crawl
50′ Backward Bear Crawl
8 PVC Good Mornings
8 Empty Bar Good Mornings
8 Weighted Good Mornings
Deficit Deadlift (3-3-3-3)
Do your deficit deadlifts from either a 25# bumper plate or a 45# bumper plate. Focus on maintaining a stable midline.
*Note – it is unlikely that you’ll be able to use the same weight you could use for a normal set of 3 heavy reps. Focus on doing these properly.
Secondary Movement Testing
Pull-ups (Max Rep Strict Pullups)
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here