NOVA Fitness – CrossFit

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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