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

Weightlifting

Deadlift (EMOM x 12)

A: 4-6 Deadlifts

B: ME Strict Pullups

C: 15 DB Bent Over Rows

Daily WOD

Metcon (Time)

Complete 3 Rounds of:

15 Deadlifts 185/115

30 DU

Then complete 3 Rounds of:

15 Pullups

30 DU