SCFit WOD, June 20, 2023
SCFit – Tue, Jun 20
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
W.O.W. (PERFORMANCE)
“UNIVERSITY OF COLORADO
SHOULDERS”
AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (165/115)
30 Double Unders**
*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Banded Ws
10 SLOW Arm Haulers
:30 Childs Pose
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 4 MINUTES
4 Strict Press
4 Ring Rows
4 Straight Leg Sit-Ups
20 Mountain Climbers
Into…
AMRAP x 5 MINUTES
5 Push Press
5 Jumping Pull-Ups
5 Tuck-Ups
20 Single Unders or Double Unders
SKILL (PERFORMANCE)
EMOM x 7 MINUTES*
1 Ring Kip Swing +
1 Hips to Rings +
1 Ring Muscle-Up
*Option to perform rig variation for
bar-based movements.
(No Measure)