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 (6-6-6-4-4)

Daily WOD

Metcon (Time)

Complete 15-12-9 of the following:

Front Squats 135/95#

Toes to Bar

Then Immediately complete 30-24-18 of:

Wallballs 20/14#

Abmat Situps

Timecap 18min