SCFit WOD, April 6, 2023
SCFit – Thu, Apr 6
Warm-up
Gymnastics
ON A 8:00 RUNNING CLOCK…
Strict Chest to Bar Practice*
*Focus on wider grip + leaning back to
lead with chest.
(No Measure)
Week 2 of 9 Strict Gymnastics
Metcon
Metcon
3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up (Athlete
Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups**
1:00 Cardio Choice*
*Athlete can choose level of intensity
for the Cardio Choice (EZ, MOD, or
HARD).
-No Additional Rest b/t Sets-
(No Measure)
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)
2-3 ROUNDS
1:00 Cardio Choice
5/5 Split Squats
10 Sit-Ups
10 Dante Rows
10 Ring Rows