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 (5-5-5-5-5 TNG Deadlifts )

Superset work sets with ME chin ups

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Deadlifts 315/225#*

7 Bar Facing Burpees

30 DU

Scale to a manageable weight that will allow you to maintain technique. Don’t overdo it – realize that you’ll get 6-8 rounds of this and that what might feel easy in the first round won’t feel easy after 5-6 rounds.