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 (12-9+-6+-3+)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 18min:

15 Wallballs 20/14#

30 Double Unders

50’ OH Lunges 45/25#

*One person completes one movement before switching.

*Once you complete your movement you must do 5 Burpees before you go again.