CrossFit Hanover – CrossFit
Front Squat Warmup (No Measure)
Row for 2min, then complete 2 rounds of:
5 Pause Frankenstein Squats
10 DB Bent Over Row
30sec T-Spine Mobility
30sec Ankle/Hip Mobility
Front Squat (Establish 1RM Front Squat)
Keep your technique together! Pretend the rep only counts if you meet the depth standards and your mechanics are an 8/10 or better!
50 Cal Echo Bike Time Trial (Time)
50 Cal Echo Bike Time Trial
Make sure bikes are wiped down in between heats!