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

Front Squat (5x ME Front Squats in 30sec)

If mechanics are sound, think of speed. Weight should be around 40-50% of 1RM – you can adjust weight from set to set if you need.

Daily WOD

Metcon (No Measure)

Complete EMOM 15 of the following:

A: 15 Thrusters 95/65

B: 15 TTB

C: 15 Up Downs