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 (3-2-1 at 75%, 85%, 95%)

Warm up thoroughly.

Every 6min, complete 3-2-1 Deadlifts at one of the percentages above. Space sets out evenly and be smart about the sets that are very heavy.

Daily Conditioning

Metcon (3 Rounds for calories)

Complete 4 Each of the Following:

Max Cal Row 30 Sec

Max Cal Ski 30 Sec

Max Cal Echo 30 sec

Do these in whatever order you like. Log your best score in Wodify, in the order above. Rest as needed between efforts so intensity is as high as possible!