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 (70/80/90/70% for 3/3/3+/ME)

Daily WOD

Metcon (Time)

E5MOM x 4

15 Deadlifts 225/155#

30 GHD Situps

200m Run