CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Frankenstein Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Back Squat (6-6-6 (Increase all work sets from last time))

Front Squat (6-6-6 (Increase all work sets from last time!))

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

5 HSPU

15 Wallballs 20/14#

150′ Farmers Carry 60/45’s
Sub DB Z Presses for HSPU