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.