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 (40/50/60% for 5/5/5)

Daily WOD

Metcon (AMRAP – Reps)

EMOM x 18

A: 30 KB Swings 60/45#

B: ME Pullups

C: Rest

Score total pullups in the workout.