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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)