SCFit WOD, June 14, 2023
SCFit – Wed, Jun 14
Warm-up
Metcon
Metcon (Time)
FOR TIME
100 Alt. DB Devils Press (50/35)*
*Every 2:30, including 0:00, complete 5
Handstand Push-Ups + 10 Box Jump
Overs (24/20).
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before
lowering.
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
5 Push-Up to Pike + 4 Alt. Pike Shoulder Taps*
5/5 Half Kneeling DB Arnold Press
5 Kang Squats
*1 Rep = 1 Push-Up to Pike + 4 Alt. Shoulder Taps
Into…
2 ROUNDS
6 Alt. DB Burpees
10 Alt. Step-Up Overs*
10 Alt. DB Hang Muscle Snatch
6 Pike Push-Ups
*Box Jump Overs in 2nd Round
SKILL (PERFORMANCE)
1.) 2 SETS
5 Handstand Push-Up Negatives
(No Measure)
2.) 2 SETS
3 Segmented Handstand Push-Ups*
*Lower – Hips to Wall – Coil Legs – Kick +
Press.
(No Measure)
3.) 2 SETS
3-5 Kipping Handstand Push-Ups
-Rest As Needed b/t Sets-
(No Measure)