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 (E2MOM x 5 – 10 OHS)

Daily WOD

Metcon (Time)

Complete 4 Rounds of the following:

20 Alternating DB Snatch 50/35#

200m Run

20 Pullups

200m Run

Timecap 20min