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