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.