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 (15-12-9-6 w/ Supersets (See comments))

Log all weights in comments as you’ll need them over the next several weeks.

Between work sets of deadlifts, complete ME Strict Hanging Leg Raises. Scale to hanging KNEE raises if need be.

Daily WOD

Metcon (Time)

With a partner, complete the following:

80 Cal Ski

70 KB Swings 60/45#

60 Toes to Bar

50 OH Walking Lunges 45/25#

Switch back and forth every 30sec until you complete the WOD.