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