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Nefarious Fitness and Performance – NFX

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…
1 ROUND
10m Knee to Chest
10m Figure Four Walks
10m Toy Soldiers
10m Walk on Toes
10m Walk on Heels
10m High Knees
10m Butt Kickers
200m Run

Into…

AMRAP in the Remaining Time Of…
5/5 Sumo DB Deadlift
5/5 DB Curl to Press
6 Alt. DB Around the World
6 Alt. Lunges

Whakamahana – Warm-up

Hei Mahi – Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*
80 Alt. DB Devils Press (22.5/15)|(15/10)
80 Alt. DB Goblet Lunges
400m Run
60 Alt. DB Devils Press
60 Alt. DB Goblet Lunges
400m Run
40 Alt. DB Devils Press
40 Alt. DB Goblet Lunges
400m Run
20 Alt. DB Devils Press
20 Alt. DB Goblet Lunges
400m Run

*While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit. Split work as needed. Both partners complete the 400m Run together.

(Score is Time)

Warm-up (No Measure)

FOR RECOVERY

800m Walk Nasal Breathing Only*

*Arm Crosses / Arm Circles / Knee to Chest Pulls / Heel to Glute Pulls throughout

(No Measure)