NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday 9.12.2017, Springfield, VA

Warm Up

Mobility

Strength –
3 sets of:
Goblet Squats x 8-10 reps AHAP
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps AHAP
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

WOD
Four sets of 3-minute sprints of:
10 Handstand Push Ups
20 Pistols (10/leg)

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.