Nefarious Fitness and Performance – NFX
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 Cal Bike/Row*
8 Cat/Cows
10 Russian Kettlebell Swings
:20 Tuck Hold
*Increasing pace each RD. Start EZ and work your way up from there.
Workout
Metcon (AMRAP – Reps)
5 ROUNDS EVERY 3:00 MINUTES
12/8 Cal Bike or 15/12 Cal Row*
20 Alt. KB Snatch (16/12)|(12/8)
Max Alt. V-Ups in Time Remaining…
-No Extra Rest b/t Sets-
*Increase Calories by 4 Cals each Round.
Set 1: 12/8 or 16/12
Set 2: 16/12 or 20/16
Set 3: 20/16 or 24/20
Set 4: 24/20 or 28/24
Set 5: 28/24 or 32/28
(Score is Total Reps of Alt. V-Ups)
Cool Down
Warm-up (No Measure)
2 ROUNDS FOR RECOVERY
1:00 EZ Bike/Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child’s Pose
(No Measure)