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 (E3MOM x 6)

E3MOM x 6 (18min) complete the following:

5 Deadlifts (Increase load)

ME Unbroken HSPU

*If you cant HSPU, do a bodyweight pressing progression rather than a weighted progression.

Log your heaviest set of deadlifts into Wodify.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of the following:

35 Wallballs 20/14#

75 DU

Timecap 15min