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

Tempo Overhead Squats (3-3-3-3-3)

3sec Down

3sec Up

Daily WOD

Metcon (Time)

Complete 2 rounds for time:

100 Double Unders

25 OHS 95/65

25 Pullups

Rx+ 115/75#, C2B Pullups