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 (7×5 TNG @65-70%)

Rest 90 second between work sets.

Daily WOD

Metcon (No Measure)

E2MOM x 8

A- 20 KB Swings 45/35# + 20 Abmat Situps

B- 20 TTB