CrossFit Hanover – CrossFit

Warm-up

Overhead Squat Focus (No Measure)

Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of:

6 PVC Overhead Squats w/ 2sec HOLD

6 Band Pull Aparts w/ 2sec HOLD

PVC External Rotation Stretch

15sec Ankle Stretch ea. Leg

Daily WOD

Metcon (5 Rounds for reps)

Max Reps in 1min ea of the following:

Ski Erg

Double Unders

GHD Situps

Rest

Complete 5 Rounds, EACH ROUND for Max Reps

Weightlifting

Overhead Squat (5-5-5-5-5)

Don’t expect the same numbers you’d hit if you didn’t start your workout with 20min of conditioning and core work.

Focus on staying in control here. Execute good reps no matter what. Stay tight.