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 (3-3-3-3-3)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 18min of the following:
5 Deadlifts 315/225#
10 HSPU
20 Wallballs 20/14#
40 DU