SCFit WOD, June 12, 2025
SCFit – Thu, Jun 12
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Row
10 Banded Pull Aparts
10 Banded OH Pull Aparts
10 Banded Bent Over Rows
10 Banded Face Pulls
10 Dead Bugs
Into…
2-3 ROUNDS
1:00 Row
10 Ring Rows
:10 Top of Rings Hold
:10 Bottom of Rings Hold (feet assist if needed)
10 Sit Ups
Skill – All
ON A 10:00 RUNNING CLOCK…
Practice Strict Gymnastics…
Strict Options…
BEG – (Banded) Pull-Ups
INT – Weighted Pull-Ups
ADV – Muscle-Ups
(No Measure)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
2 Strict Muscle-Ups
20 Sit-Ups
250/200m Row
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
5 Strict Pull-Ups
20 Sit-Ups
200/150m Row
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)