CrossFit Hanover – CrossFit

Warm-up

Deadlift Only w/ T-Spine Mobility (No Measure)

Do 2-3min of cardio (your choice), followed by 3x:

5 Deadlifts

30 sec thoracic extension OH stretch

30sec V-Sit (Hams)

Weightlifting

Deadlift (5,5,3,3,HS)

Daily WOD

Metcon (Time)

Complete for time:

40 Thrusters 75/45#

40 Hand Release Pushups

100’ Lunges

30 Thrusters 95/65#

30 Hand Release Pushups

100’ Lunges

20 Thrusters 115/75#

20 Hand Release Pushups

100’ Lunges

10 Thrusters 135/95#

10 Hand Release Pushups

100’ Lunges

Timecap 20min