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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)