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