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**)

Try to use the same weights as last week – this week, complete a MAX REP set with your 6-rep weight from last week. Log it in Wodify.

Superset work sets with 20 Medball Legs Up Crunches

Daily WOD

Metcon (4 Rounds for reps)

With a partner, complete Max Reps in 3min each of:

Wallballs 20/14#

Rest 1min

Echo Bike (Cal)

Rest 1min

Toes to bar

Rest 1min

DB Alt. Power Snatches 50/35#

Switch as often as you like. Score total reps per movement.