NOVA Fitness – CrossFit
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.