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.