Nefarious Fitness and Performance – NF METCON
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
6/4 Cal Bike
10 Calf Raises
20 Single Unders
10 Hollow Rocks
Into…
AMRAP x 4 MINUTES
6/4 Cal Bike
10 Leg Swings
20 Big Jump Single Unders or Double Unders
10 Kip Swings
Skill
Metcon (No Measure)
2 SETS
10/10 Single Leg Lifts + 10 Double Leg Lifts
+
5 Pause Kip Swings*
*Pause :01 in the Hollow & Arch Positions
-Rest as Needed b/t Sets-
2 SETS
5 Kipping Knee Raises
+
5 Kipping Straight Leg Raises
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Calories)
EMOM x 20 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 15 Toes to Bar
MIN 4 – 50 Double Unders
MIN 5 – Rest
(Score is Total Cals)