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 (4-4-3-3-2)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
With a 12min running clock, complete:
50/35 Cal Ski Erg
Then in the time remaining, complete an ascending ladder of:
1 Devils Press 45/30’s
1 DB Thruster 45/30’s
5 Knees to Elbows
– 2 each, 3 each, 4 each, etc
– K2E Stay at 5 every round