SCFit WOD, February 28, 2023
SCFit – Tue, Feb 28
Warm-up
Metcon
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Bike
40 KB Swings (53/35)
30 KB Goblet Lunges
20 Burpees
25/20 Cal Bike
20 KB Swings
15 KB Goblet Lunges
10 Burpees
(Score is Time)
OPTIONAL FINISHER (ALL)
3 SETS
10/10 Single Arm Supported KB Bent Over Row
8/8 KB Deficit Push-Up
-Rest As Needed b/t Sets-
(No Measure)
MOBILITY (4:00 CAP)
1-2 Rounds
8 Alt. Groiners
8 Cat Cows
8 Bootstrappers
8 Jefferson Curls
Into…
EMOM x 6 MINUTES (:45 on / :15 off)
MIN 1 – KB Deadlifts
MIN 2 – Squat Jumps
MIN 3 – Mod Pace Bike
MIN 4 – KB Swings
MIN 5 – Up-Downs
MIN 6 – Hard Pace Bike