11.20.2020 – Friday

CrossFit Hanover – CrossFitWarm-upFront 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 MobilityWeightliftingFront Squat (8,8,6,6,4 ss w/ 15 Band Press Down)Daily...

11.19.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min followed by 3x 8 Pause Bench Press* 12 DB Bent Over Rows 16 Band Face Pulls** *Don’t have a bench? Floor press, pushup, etc. **Don’t have a band? Skip the movement or do 7...