SCFit WOD, January 9, 2023
SCFit – Mon, Jan 9
Warm-up
Weightlifting
Back Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Back Squats*
*Start Light-Moderate and build to Moderate.
Week 2 of 7 (Oly Cycle)
(Score is Weight))
Build to a Moderate Set of 5 Back Squats*
*Start Light-Moderate and build to Moderate.
Week 2 of 7 (Oly Cycle)
(Score is Weight))
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
8 DBL KB Front Squats (53/35)
16 DBL KB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
OPTIONAL COOL DOWN
FOR QUALITY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch
(R)
2:00 Seal Stretch or Cobra Stretch
(No Measure)
3 ROUNDS
:45 Cal Row (increasing Intensity)
12 Alt. SA KB Deadlifts
6 Bodyweight Lunge-Lunge-Squats
:30 Tuck Hold*
*Hollow Hold optional.