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!