CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
2min cardio, followed by 3x
5 Pause OHS
10 I/T/Y’s
30sec Hip Mobility ea.
Weightlifting
Pause Overhead Squat (5-4-3-2-1)
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 (Time)
With a partner, complete the following:
60 Deadlifts 155/105#
80 Russian KB Swings 70/53#
100 Wallballs 20/14#
80 Russian KB Swings 70/53#
60 Deadlifts 155/105#
One person works while the other person does:
50′ OH Lunges 45/25#
Timecap 25min