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
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
Metcon (4 Rounds for reps)
With a partner, complete Max Reps in 3min each of:
Echo Bike (Cal)
Toes to bar
DB Alt. Power Snatches 50/35#
Switch as often as you like. Score total reps per movement.