10.18.2019 – Friday

CrossFit Hanover – CrossFitWarm-upDeadlift 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 HoldWeightliftingDeadlift (65/75/85% for...

10.17.2019 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 2min, then complete 2x the following: 10 Inchworms (NO PU) 10 Ring Rows 1min High Plank HoldWeightliftingPush Press (3-3-3-3-3 (Read comment))BEFORE each work set, complete the following: 15...

10.16.2019 – Wednesday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 1-2min cardio, followed by 3 rounds of: 8 Back Squats (+ wt. ea) 8 Supermans (3sec hold) 30sec Plank (elbows) w/ Band* 2min Ankle/Hip Mobility** *Use a band around your knees and keep your feet...

10.15.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 10 Cal Cardio on each machine (bike, ski, row), then spend a few minute working on improving technique with dumbbell power snatches. Focus on: – Starting position – Long Arm throughout...

10.14.2019 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3 rounds of the following: 5 Reps Ground to OH 5 Burpees 2min Mobility Increase load with each set – ideally your 2nd and 3rd warmup set should be as heavy or heavier than the...