NOVA Fitness – CrossFit

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Metcon (Weight)

Bulgarian Split Squat

4 x 5
10 reps total per round.

use a heavy weight

Metcon (No Measure)

EMOM 20′

a. 12 Jumping Lunges

b. 4-6 Supine burpees (with weight)

c. 12 Push Ups

d. 12 Bend over rows in one leg*
* this will look like the bottom position of a one leg goodmorning, and in that position perform the row, 6 times on each leg.

WORKOUT OF THE DAY