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

Overhead Squat (E2MOM x 10 (see comments))

A. 5 OHS

B. ME Strict Pullups + 10 DB Bent Over Rows

*Increase the load on your OHS each round and go heavy!!

Daily WOD

Metcon (Time)

21-15-9 of the following:

OHS 95/65#

OH Walking Lunge Steps 45/25#

Bumper Plate Situps 45/25#

Timecap 12min