SCFit WOD, January 11, 2023
SCFit – Wed, Jan 11
Warm-up
Metcon
Metcon (Time)
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups
(Score is Time)
*Alternate Cals Optional
40-30-20-10-5
FOR TIME
50-40-30-20-10
Cal Bike
10-20-30-40-50
Sit-Ups
5-5-5-5-5
Ring Muscle-Ups
(Score is Time)
*Alternate Cals Optional
40-30-20-10-5
3 ROUNDS
1:00 Bike EZ → MOD → Workout Pace
:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups
10-15 Sit-ups
10 False Grip Ring Rows
SKILL
(PERFORMANCE)
ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*Options…
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
(No Measure)
*Options…
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups