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