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