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.