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