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 (60/70/80/60% for 5/5/5+/ME)

60% of TM for 5

70% of TM for 5

80% of TM for 5+

60% of TM for Max Reps

Bent Over Row (3 x 10 reps – under control!)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15:

1000m Ski Buy-In, then spend the remaining time AMRAP of:

15 Wallballs

30 Double Unders