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