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
Front Squat (Establish HS with perfect technique, then..)
Establish HS with perfect technique and then do:
90% x ME
80% x ME
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
10 Cal Cardio (vary ea round)
8 Front Squats 135/95#
6 Strict Pullups
Rx = 155/105 + BMU for PU