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