CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift (E3MOM x 6, 5 DL + Pullups + BO Rows)

Daily WOD

Metcon (AMRAP – Rounds)

AMRAP 15m

12 Deadlifts 115/75#

9 Hang Power Cleans 115/75#

6 Burpee Pullups

Rx+ = Burpee BMU