SCFit WOD, February 9, 2023
SCFit – Thu, Feb 9
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
ON A 22:00 RUNNING CLOCK…
150/120 Cal Bike
Immediately Into…
AMRAP in Time Remaining of…
5 C2B Pull-Ups
5/5 DB Suitcase Step-Back Lunges
(Athlete Choice, Heavy)*
15 Sit-Ups
*Complete all 5 reps on one leg
and then all 5 on the other. DB
Held on side of the leg stepping
back.
(Score is Total Rounds + Reps)
3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides
*Complete from the Floor or Bench.
-Rest As Needed b/t Sets-
(No Measure)
2:00 Bike
MIN 1 – EZ into Mod
MIN 2 – Workout Pace
Then Into…
2 SETS
10 Single DB Press (Hold DB Across Chest)
5/5 DB Overhead Step-Back Lunge*
10 DB Glute Bridge-Ups
5/5 Single Leg V-Ups
*Hold DB on opposite side as leg stepping back.