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 (3-3-2-2-HS-HS)
Don’t let your form break down at all to get these reps in! Increase load each set if you’re able to.
Superset work sets with ME Strict Pullups
Daily WOD
Metcon (Time)
Complete for Time:
50 DU
42 Wallballs
21 Pullups
50 DU
30 Wallballs
15 Pullups
50 DU
18 Wallballs
9 Pullups
Rx+ C2B
Timecap – 12min