CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 2x
10 Deadlifts
5 Inchworms (No PU)
10 Good Mornings
60sec Elbow Plank
Weightlifting
Deadlift (12+-9+-6+-3+)
No supersets – just focus on technique. Set conservative rep “goals” and hit those numbers. Log your set of 12 in Wodify.
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of:
50 Russian KB Swings 45/30#
50 Double Unders
200′ Dumbbell Front Rack Carry 45/30’s
Timecap 15min
For the front rack carry, focus on POSTURE. If you go too heavy, your posture will fail. Trunk tight, chest up tall. Elbows up ahead of wrist, weight resting on front deltoids.