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