CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio, followed by 3x

8 Frankenstein Squats

30sec Partner Front Rack Mobility

30sec Foam Roll T-Spine Mobility

Weightlifting

Front Squat (10-8-6-4-2)

Focus on MECHANICS. Go heavy if you’re able to maintain your technique. Don’t go heavy if it will cause any mechanical breakdown.

Daily WOD

Metcon (No Measure)

E3MOM x 6 (18min)

A: 60/40 cal Ski

B: 30 DB Thruster 45/30’s

C: 150′ DB Front Rack Lunges 45/30’s

*Don’t work past 2:30 in each round.