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 (Establish a 1RM Deadlift)

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 Rounds, each for Max Reps, of the following:

1min – Deadlifts 155/105#

1min – Wallballs 20/14#

1min – Box Jumps 24/20″