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