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″