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)
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
Metcon (No Measure)
Stationary Power Skip
Lying Leg Raises Over DB/MB