SCFit WOD, February 4, 2023 - Soldier City Fitness

SCFit – Sat, Feb 4

Warm-up

AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats OR WB to a Target
4 Sumo Deadlifts Barbell OR KB*
6 Box Jumps Step Down
4 Burpees OR Strict Presses*
6/4 Cal Row

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT OPTON
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
20 Wall Balls (Athlete Choice)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row
*Partners will complete every other
movement in order. Ex: P1 does 20 Wall Balls,
P2 does 20 Sumo Deadlift High Pulls, P1 does
20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)