CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

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!

Performance Test

50 Cal Echo Bike Time Trial (Time)

50 Cal Echo Bike Time Trial
Make sure bikes are wiped down in between heats!

Daily WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups