SCFit WOD, March 27, 2023
SCFit – Mon, Mar 27
Warm-up
Strength
Metcon (AMRAP – Reps)
EMOM X 12 MINUTES*
MIN 1 -:30 Wall HS Hold
MIN 2-:30 Deficit Push-Ups
MIN 3-EZ Cardio
(Score is Reps of Push-Ups)
Week 1 of 9 Strict Gymnastics
Metcon
Metcon (Time)
10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*
*Mandatory Step-Down
(Score is Time)
2-3 SETS FOR QUALITY
1:00 EZ Bike*
:30/:30 Half Pigeon on Box
15 Slow Box Dips
*Nasal Only Breathing
-Rest As Needed b/t Sets-
(No Measure)
AMRAP X 8 MINUTES*
8/6 Cal Bike (Mod) – 8/6 Cal Bike (Fast)
8 Alt. Step-Ups 8 Box Jumps
4 Inch Worms + Push-Up
8 Push-Ups to Pike
4/4 Donkey Kicks
8 Alt. Groiners
*Advance to second movement at 4 minute mark