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