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% of NEW TM for 5/3/1+/ME)

Daily WOD

Rest 2min between P1 and P2.

P1: Metcon (Calories)

With a partner, complete the 8min AMRAP of the following:

Max Cal on Ski Erg while partner B completes:

10 Medball Cleans OTS 100/60#

Score total calories on the Ski Erg between partners.

P2: Metcon (Calories)

With a partner, complete the 8min AMRAP of the following:

Max Cal on Rowing Machine while partner B completes:

80′ OH Lunges 45/25#*

Score total calories on the Ski Erg between partners.

*Cones will be 40′ apart for this workout. Lunge 1 “lap” to complete 80′.