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 each of your work sets- You’ll log your 15+ weight/reps in Wodify.

Daily WOD

Metcon (Time)

With a partner, complete 3 rounds for time of:

50 Wallballs 20/14#

50 DB Step Ups 45/30’s

Control 100’ Sled Drag 180/135#

Timecap 20min