SCFit WOD, February 20, 2023

2 ROUNDS

:30 Single Unders

12 Alt. Piked Shoulder Taps

10 Small Shoulder Rotations Forward (Change Plates

Optional)*

10 Small Shoulder Rotations Backwards (Change Plates

Optional)*

5/5 Neck Rolls (L/R)

10 Alt. Arm Swings**

*RND 2 – complete bigger shoulder rotations

**Start with arms across and swing them across the body

switching which arm is on top/ bottom with each swing

Essentially give yourself a hug, you deserve it.

Into..

2 ROUNDS

10 Ring Rows

8 Tempo Strict Press (21X1)

6 Push-Up to Pike

EXTENDED WARM-UP (PERFORMANCE)
3 SETS
5 Push Jerk*
3-5 Gymnastic Reps**
-Rest As Needed b/t Sets-
*Start light and build to final workout weight
**Suggested progression
Pul-Ups
Chest to Bars
Bar Muscle-Ups
(No Measure)