02.28.2020 – Friday

CrossFit Hanover – CrossFitWarm-upBarbell Warmup – Power Clean (No Measure)Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of: 8 Clean Deadlift 6 Low Hang Clean Pull 4 Hang Power Clean 2 Power Clean *Your first two rounds should be with an empty bar....

02.27.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.WeightliftingMetcon (No Measure)Strength Accessory Day Part 1 10m EMOM A- 15 DB Hammer Curls B- 15 DB Hex...

02.26.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upDeadlift 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 HoldWeightliftingDeadlift w/ 5sec Eccentric...

02.25.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upShoulder Press Warmup (No Measure)Complete 200 single under, followed by: 10 Arm Circles ea. dir 5 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 3 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 1...

02.24.2020 – Monday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 1-2min cardio, followed by 3 rounds of: 8 Back Squats (+ wt. ea) 8 Supermans (3sec hold) 30sec Plank (elbows) w/ Band* 2min Ankle/Hip Mobility** *Use a band around your knees and keep your feet...