CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Deadlift (5 x ME in :45)

Daily WOD

Metcon (AMRAP – Reps)

With a partner,

Complete 2 Rounds EACH, for TOTAL REPS of the following:

Max Air Squats in 1min

Max Rollups in 1min*

Max Pushups in 1min**

While one person works the other person rests. So it’s 3min ON: 3min OFF x 2 for a total of 12min. Keep a running tally of reps.

*For Rollups, grab a doorframe overhead and lift your legs up and touch your toes to the doorframe above your head. If you don’t touch the doorframe, it’s not full range of motion. Feet must come all the way back down to the ground each rep.

**For pushups, they need to be legitimate pushups where the chest, stomach and thighs contact the floor at the same time to be considered Rx.