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
Weightlifting
Pause Overhead Squat (3-3-3-3-3 ss w/ 15 GHD Situps)
Under control, work your way down into the bottom of an overhead squat and then pause for 3 full seconds at the bottom of each rep.
Daily WOD
Metcon (No Measure)
EMOM x 16
A: ME Unbroken HSPU*
B: 15 OHS 75/45#
C: 45 DU
D: Rest
Rx+ 95/65#
*Sub 10-15 Seated DB Z Press for HSPU