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 (Time)

With a partner, complete for time:

300 Wallballs

One person starts with wallballs while person 2 completes:

9 Deadlifts 155/105

6 Hang Power Cleans 155/105

3 Push Jerks 155/105#

Timecap 25min