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