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 5)

Every 2min for 10min, complete 10 Unbroken OHS – Increase the load as needed but don’t exceed a load that allows you to complete your reps.

Daily WOD

Metcon (Time)

With a 18min timecap, complete the following:

200’ Sled Drag 180/135#

20 Alt DB Power Snatch 50/35#

20 Air Squats

*Decrease by 2 reps each time. You’re done when you finish 2 air squats.