SCFit WOD, January 31, 2023
SCFit – Tue, Jan 31
Warm-up
Metcon
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 15/12 Cal Bike
MIN 3 – Max Box Jumps (24/20)*
MIN 4 – Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EVERY 1:30 x 4 SETS
3 Kip Swings +
2 Pull-Ups +
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
RUNNING WARM-UP (4 MIN)
100m Quick Jog
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
100m Hard Jog
Into…
2-3 ROUNDS (5 MIN CAP)
:30 BIke @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps