CrossFit Hanover – CrossFit


Warm-up (No Measure)

Do 4min cardio followed by 2x

10 Tempo OH Squats

15 Prone T’s w/ Pause (Thumbs up)


A: Overhead Squat (5x ME in :30)

Superset w/

15 DB Bent Over Row

15 Prone T’s

B: Metcon (No Measure)

Single Arm DB Overhead Squat – ONLY DO THIS ONE if you are able to do it with good technique. If it’s a struggle, do C!

5×8 Each Arm ss w/ 15 Prone T’s.

C: Metcon (No Measure)

“Virtual” Overhead Squat Practice

Complete 5x 10 OHS with a belt, band, or broomstick.. whatever is available that will allow you to get into the OHS position overhead. Focus on mechanics here and try to make some improvement upon your technique and comfort level with OHS here.

Superset “work sets” with 15 Prone T’s

Daily WOD

Metcon (No Measure)

Tabata Circuit:

OHS 75/45#

Stationary Power Skip

Lying Leg Raises Over DB/MB