CrossFit Hanover – CrossFit

Warm-up

Deadlift Only w/ T-Spine Mobility (No Measure)

Do 2-3min of cardio (your choice), followed by 3x:

5 Deadlifts

30 sec thoracic extension OH stretch

30sec V-Sit (Hams)

Weightlifting

Deadlift (5,5,3,3,HS)

Daily WOD

Metcon (Time)

Complete for time:

40 Thrusters 75/45#

30 Manmakers ea

Run Stairs 2min

30 Thrusters 95/65#

20 Manmakers ea

Run Stairs 2min

20 Thrusters 115/75#

10 Manmakers ea

Run Stairs 2min

10 Thrusters 135/95#

5 Manmakers ea

Run Stairs 2min

Timecap 20min

Sub Ring Rows, Banded Rows, or Bent Over Rows for Manmakers. Don’t have stairs? Run outside!