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