CrossFit Hanover – CrossFit
Warm-up
Deadlift Warmup (No Measure)
2-3min cardio, followed by:
15 Slow/Controlled PVC Deadlifts
30sec T-Spine Mobility on D-Ball
15 Slow/Controlled Good Mornings w/ PVC
30sec Superman Hold
Weightlifting
Deadlift (6-6-6-4-4)
Daily WOD
Metcon (No Measure)
EMOM x 16
A: 8 Devils Press 45/30’s
B: 10 Burpee Box Jump Overs 24/20″
C: 12 Chest to Bar Pullups
D: Rest
Push HARD to get this work done, looking forward to the rest in each round.
RX+ – 10/12/14 Reps