SCFit WOD, June 17, 2023
SCFit – Sat, Jun 17
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
20/15 Cal Bike
15 Up-Downs
9 DB Renegade Rows (50/35)*
*1 Rep = Push-Up + Row R + Row L
(Score is Rounds + Reps)
Metcon (Calories)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
12 Up-Downs
6 DB Renegade Rows (Athlete Choice)**
*1 Rep = Push-Up + Row R + Row L
*P1 completes a full round while P2 completes Max Cal Bike. Once P1 has
completed a full round, partners switch.
(Score is Total Cals)
2 SETS*
1:00 Bike (RPE 6)
5/5 S.A. DB Bent Over Rows
10 Scap Push-Ups
20 Alt. Shoulder Taps
10 Cat Cows
2 SETS*
1:00 Bike (RPE 8)
10 DBL DB Bent Over Rows
5 Up-Downs
10 Push-Ups
5 Cobra to Pike
*Use DBs lighter than intended workout weight