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