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.