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 (5×5 @ 70%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following

10 OHS 135/95#

10 Strict Pullups*

20 DU

*Use a strict movement as a scale