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 (5-4-3-2-HS)

Front Rack Step Ups (5,5,5 [ea leg])

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of the following:

20 Alt DB Hang Power Snatch 50/35#

20 Air Squats

20 Up-Downs
An up down is a burpee without the pushup. The top position entails being upright and the bottom position entails being in a high plank position with the shoulder blades protracted (far apart), the core engaged, and the body in a flat position with the elbows locked out. This should be a very fast movement. Engage the core to bring yourself into an upright position each time.