Workout of the Day
30MAY2020
NOVA Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25′
60 DU
30 Air Squats
15 Push Ups
29MAY2020
NOVA Fitness – CrossFit
Metcon (Time)
3 Rounds
20 Burpees
30 Lunges
20 Jumping Squats
28MAY2020
NOVA Fitness – CrossFit
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
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
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
25MAY2020
NOVA Fitness – CrossFit
Metcon (AMRAP – Rounds)
EMOM 20′
5 Rows
8 push ups
12 squat
23MAY2020
NOVA Fitness – CrossFit
Metcon (Time)
For Time:
100 KBS
100 Air Squats
Every 2′ you must stop and do 1 Turkish Get-Up per arm
22MAY2020
NOVA Fitness – CrossFit
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
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
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.