Workout of the Day

10JUN2020

NOVA Fitness – CrossFit

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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

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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

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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

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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

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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.

03JUN2020

NOVA Fitness – CrossFit

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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

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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

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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)

WORKOUT OF THE DAY