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