CrossFit Hanover – CrossFit
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
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.
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.