NOVA Fitness – CrossFit
Metcon (No Measure)
5 Rounds Every 90″
10 Hollow Rocks
10 V-Ups (Tuck Ups)
10″ Hollow Hold (Tuck Hold)
*Use an appropriate progression to finish each round unbroken
Metcon (AMRAP – Rounds and Reps)
12 Renegade Rows* (6 each side)
12 Hip to Ground Touches** (6 each side)
12 Knees to Arms in a Plank Position*** (6 each side)
*If you don’t have DBs or KBs – do bent over rows.
**In a plank position, keep your hips neutral and rock your body side to side trying to touch the floor.
***While hold the plank position, lift left leg and bring your knee to your left elbow. Repeat on the right side.