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 (65/75/85% for 5-5-ME)

ME Strict Chinups (3xME Strict Chin Ups)

Complete 3x ME Strict [Dead Hang] Chin Ups

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of the following:

15 Deadlifts 135/95#

15 Hand Release Pushups

200m Sprint