CrossFit Hanover – CrossFit

Warm-up

Deadlift Only w/ T-Spine Mobility (No Measure)

Do 2-3min of cardio (your choice), followed by 3x:

5 Deadlifts

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.

Weightlifting

Deadlift (3-3-2-2-HS)

Accessory Work

50′ Sled Drag (50′ x 5 (Increase load each set))

Heel to toe walk, strap around waist.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

30 Ball Slams 30/20″

20 Box Jump Over’s 24/20″

200m Sprint