SCFit WOD, June 22, 2023
SCFit – Thu, Jun 22
Warm-up
Metcon
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – :45 Max Slam Balls (30/20)
MIN 4 – :45 Plank Hold
(Score is Slam Ball Reps)
FINISHER
2-3 SETS
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets-
(No Measure)
1/2 TABATA BIKE
4 ROUNDS
:20 EZ → MOD Bike
:10 Rest
GENERAL WARM-UP
2 ROUNDS
5 Inch Worms
5/5 Hip Airplanes
10/10 Med Ball Chop
10/10 Side Plank Rotations
:20 Wall Sit
Into…
SPECIFIC WARM-UP
2 ROUNDS
15 Toes Touch Jumping Jacks
20 Shoulder Taps
10 Slam Ball Deadlift
10 Slam Ball Push Press