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