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′.