CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Front Squat (5,5,5,5,5 superset with Handstand Hold)

Daily WOD

Metcon (Time)

Complete 15-12-9-6-3 of the following:

DB Front Rack Lunges Ea Leg 45/30’s

HSPU