CrossFit Hanover – CrossFit
Deadlift Only w/ T-Spine Mobility (No Measure)
Do 2-3min of cardio (your choice), followed by 3x:
30 sec thoracic extension OH stretch on D-Ball* + 30sec V-Sit (Hams)
Increase load each set *https://www.youtube.com/watch?v=nboERV7j00E – there are two drills in this video – you’ll want to do the first one, except you’ll use a D-Ball instead of a lacrosse ball.
50′ Sled Drag (50′ x 5 (Increase load each set))
Heel to toe walk, strap around waist.
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
30 Ball Slams 30/20″
20 Box Jump Over’s 24/20″