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.