Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
EVERY 2:00 x 2 ROUNDS
:30 Bike/Row @ MOD
12 Quad Heel Taps
8 Barbell Strict Press
Max Plank to Pike
Into….
EVERY 2:00 x 2 ROUNDS
:30 Bike/Row @ HARD
12 Slow Alt. Shoulder Taps
8 Barbell Push Press
Max Flag Pole Stretch*
Strength
Push Jerk (Moderate 5-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
5 ROUNDS
25/20 Cal Bike or 30/25 Cal Row
Immediately into…
Max Unbroken Push Jerks*
*Use 75% of 5-Rep from the Strength component. Goal is at least 8-12+ reps.
-Rest 1:30 b/t Sets-
(Score is Lowest Reps)