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 (Establish 1RM OHS)

Daily Conditioning

Metcon (5 Rounds for time)

Complete 5 Rounds, EACH for time, of the following:

20/15 Cal Ski

15 Medball Situps 20/14#

Rest as needed between rounds. Rx+ = GHD Situps