SCFit WOD, December 3, 2025
SCFit – Wed, Dec 3
Suggested Warm-Up
Warm-Up
2 ROUNDS
200m Run
10 Scap Push-Ups
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Shoo the Chickens
Into…
2 ROUNDS
200m Run
5 Push-Up to Pike*
10 Banded Lat Push Downs
5 Ring Rows
10 Figure 4s
*Hand Release Push-Ups or Push-Ups on the second round.
Workout – Performance
2 ROUNDS FOR TIME (Time)
1 Mile Run
50 Hand Release Push-Ups
50 Pull-Ups
(Score is Time)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
1 Mile Run
50 Push-Ups or Knee Push-Ups
50 Jumping Pull-Ups
(Score is Time)
Optional Cool Down – All
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
Extra Credit – All
1.) 5×10 (Weight)
Box Squat*
*Keep all sets Mod-Heavy.
(Score is Weight)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.