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