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