fbpx

Nefarious Fitness and Performance – NF METCON

Warm-up

Warm-up (No Measure)

ON A 6 MINUTE RUNNING CLOCK…

200m Run

10 Alt. Groiners

10 Alt. Box Step-Ups

5 Inchworm Push Ups

Into…

200m Run

20 Air Squats

10 Up Down + Box Jump

Strength

Metcon (Weight)

4 SETS

8/8 DB Split Squats*

Immediately Into…

1:00 Wall Sit

*Use a moderate weight for all sets.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Wall Balls (20/14)|(14/10)*

10 Up-Down Box Jump Overs (24/20)

*Increase Wall Ball reps by 5 Reps every round.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)