CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
2min Row followed by 3 rounds of:
6 Deadlifts
6 Inchworms w/ Pushup
6 Deadlifts
15 Band Pull Aparts (On RIG)
Increase load of your deadlifts each set. If you’re doing HSPU, you can begin to get into them during the warmup in a lower-rep application to begin to turn those muscles on.
Then, get your weight to it’s starting point and set up your additional weights for the second half of the workout. Lastly, get your HSPU setup dialed in and ready to go.
Daily WOD
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes