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*)

Use weights from last Monday. Complete a MAX REP SET with your 3rd set AND final set (9+ and 6+ reps) – You’ll log your 9+ weight/reps in Wodify.

Daily WOD

Metcon (Time)

With a partner, complete for time:

40 Cal Bike

60 Wallballs

80 Burpees

60 Wallballs

40 Cal Bike

One works while the other rests. This should be hard and fast. Timecap 14min.