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″