NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.19.2017, Springfield, VA

Warm up

Strength:
Overhead​​ Squat​​ 3×5 ​​​​​​​​​​
*1​​ second​​ hold​​ in​​ bottom​​ of​​ squat

Metcon:
AMRAP​​ x​​ 10
20​​ Wallballs​​ *20/14*
20​​ Box​​ Jumps​​ 24”/20” ​​​​​​​​​​
*Wallballs should be performed in sets of AT LEAST 10 reps unbroken.

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