SCFit WOD, June 3, 2025
SCFit – Tue, Jun 3
Suggested Warm-Up
Warm-Up
1 ROUND
6 Inch Worms w/ Push Up
6/6 Leg Swings Forward and Backward
6/6 Leg Swings Side to Side
10 Alt Cossack Squats
10 Air Squats
10 Up-Downs
Into…
2 ROUNDS
200M Run
10 WB Front Squats (RND 2: 10 Thrusters)
8 Ring Rows
8 Kip Swings
6 Burpees
Skill – All
ON A 10:00 RUNNING CLOCK…
Practice Gymnastics…
Gymnastics Options…
BEG – Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT – Jumping Bar Muscle-Up
ADV – Bar Muscle-Ups
(No Measure)
Workout – Performance
3 ROUNDS FOR TIME (Time)
400m Run
30 Wall Balls (20/14)
20 Burpees
10 Bar Muscle-Ups
(Score is Time)
KG WB: (9/6)
Workout – Fitness
3 ROUNDS FOR TIME (Time)
400m Run
30 Wall Balls (14/10)
20 Burpees
10 Strict Pull-Ups
(Score is Time)
KG WB: (6/5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)