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 (8,8,6,6,4 ss w/ 15 Band Press Down)

Daily WOD

Metcon (Time)

5 Rounds for Time:

20 Wallballs 20/14#

20 Lateral Box Jump Overs 24/20″

Timecap 18min