CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Paused Front Squat (3-3-2-2-1-1)

Heavy but don’t allow for mechanical breakdown.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 Front Squats 95/65#

12 Bar Facing Burpees

9 Toes to Bar

No Rx+ – If the weight is easy, move faster.