SCFit WOD, April 29, 2023 - Soldier City Fitness

SCFit – Sat, Apr 29

Warm-up

AMRAP x 8 MINUTES
20 Jumping Jacks
16 Band Pull Aparts
12 Alt. Groiners
8 Ring Rows
4 Push-Up to Pike

EXTENDED WARM-UP (ALL)
3 SETS
10 Straight Arm Banded Push-Downs
5 Kip Swings
5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up
5 Slow Air Squats + 5 Fast Air Squats
-Rest as Needed b/t Sets-
(No Measure)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (Time)

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
30 ROUNDS FOR TIME*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a
round, partners switch.
(Score is Time)