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 (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (Time)

Complete 10 RFT of the following:

8 Deadlifts 225/155#

8 Box Jumps 24/20″

8 OH Lunges 45/25# Ea

Timecap 15min

Rx+ 275/185#, 30/24″