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 (5-4-3-2-1)
These should all be as heavy as possible. Rest as needed between sets.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
15 OHS 75/45#
25′ SA DB OH Lunge 50/35#
25′ SA DB OH Lunge 50/35#
30 DU