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 (8-8-6-6-4 ss w/ 15 KB Pullovers)

Daily WOD

Metcon (No Measure)

E2MOM x 8

10 OHS 95/65#

10 Pullups

10 Abmat Situps

Rest in time remaining. Don’t work past 1:40.