NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.12.2017

Warm up
Mobility
Alternating Emom x 12 Minutes:
1: 20 second hollow hold (tuck, straddle, or full hollowbody)
2: 20 second locked-out arm/elbow position hold (on parallettes, matador, push-up position plank or boxes with or without foot-support)
3: 20 second inverted position hold (handstand, headstand, wall walk, or hs walk)
Metcon:
AMRAP x 12
5 Handstand push-ups
30 Double Unders/90 Singles
7 Pull-ups
9 V-ups
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