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Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:30 Cardio of Choice @ Moderate Pace

8/8 Single Leg Box Squats

16 Alt. Plank Shoulder Taps

Into …

2 ROUNDS

1:00 Cardio of Choice @ Hard Pace

8/8 Lateral Box Step-Ups w/Slow Descent

16 Alt. Single Arm/Leg Plank

Into …

2 ROUNDS

:30 Card of Choice @ Sprint Pace

8/8 Bulgarian Split Squats

:20/:20 Single Arm Plank Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

1:00 Cardio Choice

18 Alt. Box Step-Ups

16 Alt. DB Slides (Athlete Choice, Moderate)

14 Alt. Deadbugs

*Option to Hold DB During Step-Ups and/or Deadbugs

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

2-3 SETS

:30/:30 Figure 4 Stretch

10 Alt. Groiners

1:00 Child’s Pose

(No Measure)