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