SCFit WOD, February 7, 2023
SCFit – Tue, Feb 7
Warm-up
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
2 ROUNDS
6 Bootstrappers
6 Push-Up to Pike
6 Cat Cows
6 Slow Calf Raises
Into…
AMRAP x 5 MINUTES
25 Single Unders
6 Single DB Front Squat
6 Single DB Alt. Around the Worlds
6 Alt. Straight Leg Sit-Up
EXTENDED WARM-UP
(PERFORMANCE)
EMOM x 9 MINUTES
MIN 1 – 5-7 DB Thrusters*
MIN 2 – :40 Toes to Bar Practice
MIN 3 – :50 Double Under Practice
*Start below workout weight and
build up to or slightly passed
workout weight.
(No Measure)