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