Workout of the Day

28MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

Metcon (No Measure)

5 Rounds

30″ fast Mountain climbers

30″ knee to arm

1′ plank

1’rest

Metcon (No Measure)

EMOM 8′

4 Devil Press

8 Push Press

27MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

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

26MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

Metcon (No Measure)

5 rounds

20 Hollow Rocks

10 V-ups

1’rest
each round must be unbroken

Metcon (Time)

6 rounds

2 Turkish Get ups

20 Hip Thrusts with weight

40 Double unders / 60 jumps over something

22MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

Metcon (No Measure)

3×20

Shoulder taps

(yes 30 each side, find a good progression

Metcon (AMRAP – Rounds)

Death by

Tricep Dip+ push ups

21MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

Metcon (No Measure)

CORE Workout

5 rounds

30″ Prone plank

30″ Supine Plank

30″ Side Plank

30″ Side Plank

1′ Rest

30″ Knees to Arm in a elbow plank

30″ fast mountain climbers

1′ rest

20MAY2020

NOVA Fitness – CrossFit

View Public Whiteboard

Metcon (Time)

6×12

Skaters
P.O.P.:

– full extension of hips and knee before lifting your feet from the floor

– extend knee and hips at the same time.

-Good and safe landing.

*toes forward, knees out, hinge at the hips.

Metcon (Weight)

6×12

Lateral lunges

*hold a weight in front of your chest

Metcon (Time)

6 Rounds

3 Clapping push ups*

6 Push Press
*try to scale this by just pushing yourself away from the floor a little bit.

WORKOUT OF THE DAY