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

Sumo Deadlift (3-3-3-3-3)

If you were here yesterday, your hips are probably tired. Just take today and play with learning a new technique for the deadlift – the sumo deadlift.

• Feet wide, toes externally rotated

• Hips down, chest up tall

• Chest stacked on top of the bar

• One Rep at a time/ not touch and go Reps

• Be patient getting the bar off the ground

• Keep the bar in close proximity

HAVE FUN! Go heavy if they look and feel good but don’t stress about it. Try to learn something new, don’t worry about PR’ing.

Daily WOD

Metcon (Time)

Complete for time:

500m Row Buy-In

27 Wallballs 20/14#

24 Burpees

21 Wallballs 20/14#

18 Burpees

15 Wallballs 20/14#

12 Burpees

9 Wallballs 20/14#

6 Burpees

3 Wallballs 20/14#

Timecap 12min