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
Daily WOD
Tillman Hero WOD (Time)
Complete 7 Rounds for time of the following:
7 Deadlifts 315/225#
200m Sprint
14 Pullups
Rest 45sec