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.