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