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