SCFit WOD, March 23, 2025
SCFit – Sun, Mar 23
Suggested Warm-Up
Warm-Up
1 ROUND
1:00 Cardio Choice
5 Up Dog to Down Dog
10 Alt Piked Toe Tap
3/3 Groiners with a Twist
10 Superman Lifts
10 Hollow Rocks
Into
2 ROUNDS
1:00 Cardio Choice
10/10 DB/KB Deadlifts + Carry
8/8 DB/KB Cleans + Carry
6/6 DB/KB Strict Press + Carry
Workout – All
3 ROUNDS FOR QUALITY
25/20 Cal Row, Bike, Ski
200m DB/KB Farmers Carry (Athlete Choice)
20/15 Cal Row, Bike, Ski
150m DB/KB Front Rack Carry
15/12 Cal Row, Bike, Ski
100m DB/KB Overhead Carry
(No Measure)
Optional Cool Down – All
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)