SCFit WOD, January 5, 2023
SCFit – Thu, Jan 5
Warm-up
Metcon
Metcon (Time)
FOR TIME
800m Run
50 Back Rack Lunges (95/65)
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar
(Score is Time)
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-
(No Measure)
PART 1 (MIN 0-3:00)
25ft Line Drills…
Toe Walk
Heel Walk
Straight Leg Kicks
Bear Crawl
Quad Crawl
Into…
PART 2 (MIN 3:00-8:00)
2 ROUNDS
100m Run
10 Alt. Forward BW Lunges w/ hands behind head*
8 Kip Swings
6 Empty Barbell “Up + Overs”**
*2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the head
focuses on an upright torso position before using a barbell.
**Bar starts in the front rack position. Dip + punch overhead, then gently
lower & absorb the barbell on the back rack. Behind the neck push press
to bring back to the front rack.