01.25.2021 – Monday

CrossFit Hanover – CrossFitWarm-upFront 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 MobilityWeightliftingFront Squat (Establish 1RM Front Squat)Keep your...

01.22.2021 – Friday

CrossFit Hanover – CrossFitWarm-upDeadlift 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 HoldWeightliftingDeadlift (Establish a 1RM...

01.21.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.SkillYou’ll have 10min to complete each movement skill test. If you struggle with one or both of these...

01.20.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, then complete 3x 10 Shoulder Presses 10 Prone T’s 10 Ring Rows *Increase weight and decrease reps of presses in each round.WeightliftingShoulder Press (Establish 1RM)Push Press...

01.19.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-up1RM Squat Warmup (No Measure)Do 2-3min cardio, followed by: 10 Squats w/ Empty Bar 10 Lateral Band Walk Steps ea. 30 sec Hip Mobility Repeat 2-3 times, adding weight to each set and lowering your reps. **Focus on technique and...