NOVA Fitness – CrossFit

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Metcon (No Measure)

3×8

Windmills (8 on each side)

* use a weight on the 2nd and 3th round.
P.O.P.: Really focus on your shoulder rotation

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

12 One hand OHS (6-6)

24 One hand Deadlift (12-12) *
*Hold the weight on a side

WORKOUT OF THE DAY