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.