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 (5,5,5,5,5 ss/ with ME Pullups)
Daily WOD
Metcon (Time)
Complete 4 rounds for time of the following:
15 Hang Power Cleans
15 Front Squats
15 Shoulder to Overhead
Timecap 15min
Exit Pass
Metcon (Time)
Accumulate a 6min high plank. Each time you break form, do a Superman hold.
Scaled Superman = 30sec
Rx Superman = 1min