SCFit WOD, July 20, 2023
SCFit – Thu, Jul 20
Warm-up
Metcon
Metcon
EMOM x 25 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice,
Moderate)
MIN 3 – :50 Dips*
MIN 4 – :50 DB Pull-Over**
MIN 5 – :50 Static Hold***
*Complete on Rings or Box.
**Complete on Floor or Wallball.
***Static Hold Options:
HS Hold
Banded Deadbugs
Dead Hang From Rig
Plank Hold
(No Measure)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 5 MINUTES
:45 Cardio
8 Samson Lunges
8 Scap Pull-Ups
8 Scap Push-Ups
8 Slow Deadbugs
Into…
AMRAP x 5 MINUTES
:45 Cardio
8 Lateral Step Overs
8 Banded Lat Pushdown
8 Banded Face Pull
16 Slow Alt. Shoulder Taps