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