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