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