Workout of the Day
11JUN2020
NOVA Fitness – CrossFit
Metcon (No Measure)
5 Rounds
40″/20″
Plank
Running in place
Russian Twist
Single unders/ jumping jacks
10JUN2020
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.
09JUN2020
NOVA Fitness – CrossFit
Metcon (No Measure)
6 Rounds
20″ Handstand Hold
Metcon (AMRAP – Reps)
AMRAP 10′
3 Burpees
3 Over Head Squats
6 Burpees
6 OHS
9
9
12
12
.
.
.
.
08JUN2020
NOVA Fitness – CrossFit
Metcon (No Measure)
Sally up, Sally Down
Squats
Metcon (No Measure)
5 Rounds
Every 3′
15 Push ups
25 Squat
35 sit ups
06JUN2020
NOVA Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 24′
6 Burpees
12 Goblet Squats
24 Shoulder taps in a plank
48 Doubles/Single Unders
05MAY2020
NOVA Fitness – CrossFit
Metcon (Time)
“ONE SIDED “DT””
5 rounds
Right side
12 Deadlift
9 Hang Clean
6 Push Jerk
Left side
12 Deadlift
9 Hang Clean
6 Push Jerk
use only one DB or KB.
04JUN2020
NOVA Fitness – CrossFit
Metcon (Time)
3 rounds
30 Kb Swings
30 Lunges
30 V- ups
03JUN2020
NOVA Fitness – CrossFit
Metcon (No Measure)
3×8
Windmills (8 on each side)
* use a weight on the 2nd and 3th round.
Metcon (No Measure)
5×10
Shoulder Taps
Metcon (Time)
50 Hip Bridges
50 Deadlifts
50 One hand Thursters 25/25
Complete in any order
02MAY2020
NOVA Fitness – CrossFit
Metcon (No Measure)
EMOM 10′
8 Goblet Squats*
6 Jumping Squats
4 Air Squats
rest 4′
EMOM 10′
6 Push ups
4 Burpees
* Get a KB or DB
01JUN2020
NOVA Fitness – CrossFit
Metcon (Weight)
4×8
Deadlift+Bend Over Row
Metcon (Time)
4 Rounds
12 One leg Good mornings (left)
12 Push Press (right)
12 One leg Good mornings (right)
12 Push Press (left)