Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 On-The-Spot High Knees
12 KB Deadlift
20 On-The-Spot Butt Kickers
10 Scap Push-Ups
Into…
AMRAP x 4 MINUTES
6/6 Single Arm Russian KB Swings
6 Burpees
100m Run
Strength
Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Russian KB Swing (32/24)|(24/16)
15 Sit-Ups
100m Run
(Score is Rounds + Reps)