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 (3x ME @ 65%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder for 15 min of the following:

3 Thrusters 95/65

3 Pullups

15 DU

6/6/15

9/9/15

12/12/15

15/15/15

18/18/30

21/21/30

24/24/30

Etc

Rx+ Chest 2 Bars