CrossFit Hanover – CrossFit
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
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.
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!