NOVA Fitness – CrossFit

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Metcon (No Measure)

Core Work:

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)

AMRAP 10′

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.

WORKOUT OF THE DAY