SCFit WOD, February 16, 2023
SCFit – Thu, Feb 16
Warm-up
Metcon
Metcon
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups
*Thursday’s during the Open are meant to be long, sweaty prep
workouts for tomorrow’s test!
**50m w/ Right Arm, 50m w/ Left Arm.
-Rest 1:00 b/t Sets-
(No Measure)
2 ROUNDS
1:00 Row
5 Up-Downs w/4 Alt. Shoulder Taps*
10 KB Goblet SLOW Alt. Marches**
10 Straight Leg Sit-Ups
Into…
2 ROUNDS
1:00 Row
10 Glute Bridge-Ups
10/10 KB Side Bends
10 Butterfly Sit-Ups
*1 Rep = Hands to the ground, jump/step back into Tall Plank Position,
perform 4 Alt. Shoulder Taps.
**Slowly pull one knee up towards the chest then lower down to switch
legs. Keep KB in the goblet position.