SCFit WOD, March 24, 2025
1 ROUND
10 Air Squats
10 Good Morning
5 Jefferson Curls
10 Glute Bridge
3/3 Scorpion Twist
6 Tuck Jumps
2 ROUNDS
10 BB RDL
6 Half Box Jumps (land low and step off)*
10 Hollow Rocks
10 Superman Lifts
*BJO on 2nd Rnd
Double Overhand Deadlift*
)
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Total Rounds + Reps)
KG BB: (100/70)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Total Rounds + Reps)
KG BB: (100/70)
NOTE — All of these workouts are part of our ‘Leading Ladies Week’ for March, Women’s History Month
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
NOTE — March’s extra credit will focus on building Overhead Strength & Midline Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
4-5 SETS
1 Snatch Balance*
+
2 Overhead Squats
*Keep weight Moderate+ across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
1:00 Max Sit-Ups
1:00 Weighted Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
*Start Moderate and Build past Workout Weight.
(Score is Weight)