NOVA Fitness – CrossFit

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Metcon (No Measure)

5 x 10 “Hands Lift” (Try to take one second per rep)

-Freestanding handstand

-Handstand against the wall

-Handstand with feet on a box

-In a pike position

-In a plank position
The progression/scaling option should be harder than last week’s shoulder touches because today you just have to lift your hands a little bit.

Metcon (No Measure)

EMOM 16′

Odd Minutes:

4 Burpees

6 Push Ups

Even Minutes:

4 Burpees

8 V-Ups

WORKOUT OF THE DAY