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
Paused Front Squat (5,5,5,5,5 superset with 10 Upright Rows)
Daily WOD
Metcon (2 Rounds for reps)
AMRAP 7min x 2
AMRAP 7min of:
12 Front Squats 115/75#
12 Pullups
12 Up-Downs
Rest 3min, then complete a second round. Log total reps in each AMRAP.