CrossFit Hanover – CrossFit
Warm-up
Front Squat Warmup (No Measure)
Row for 2min, then complete 2 rounds of:
5 Pause Front Squats
10 DB Bent Over Row
30sec T-Spine Mobility
30sec Ankle/Hip Mobility
Weightlifting
Paused Front Squat (5×5 @ 60-65%)
Focus on mechanics of the front squat. Be RELENTLESS about doing these reps correctly. 2sec pause.
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time:
20 KB Goblet Lunge Steps 60/45#
20 Burpees
20 Abmat Situps
Rx+ 70/53, Burpees, GHD Situps
Timecap 25min
*Stationary Lunge Steps, 10 each leg