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 (Establish 1RM OHS!)
Daily WOD
Metcon (Calories)
Tabata These:
Echo Bike
Rest 1min
Ski Erg
Rest 1min
Row
*Wipe equipment off during 1min rest periods. The score for this is the total calories in the entire workout.