SCFit WOD, March 4, 2023
SCFit – Sat, Mar 4
Warm-up
Metcon
Metcon (Time)
EMOM x 24 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – 5 Pull-Ups + 10 Push-Ups +
15 Air Squats
MIN 4 – Rest
**Today’s a great day to introduce
a friend to this style of training.
Adjust the workout as needed to
meet their needs and have fun!
(Score is Slowest Bike)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION*
IN TEAMS OF 2…
AMRAP x 24 MINUTES**
20 Pull-Ups
40 Push-Ups
50/40 Cal Bike
60 Air Squats
*Today’s a great day to introduce
a friend to this style of training.
Adjust the workout as needed to
meet their needs and have fun!
**Split work as needed. P1 works
while P2 Rests.
(Score is Total Rounds + Reps)
AMRAP x 4 MINUTES
:30 Cal Bike (EZ PACE)
6 Alt. Samson Lunges
8 Scap Push-ups
10 Shoulder Taps
Into…
AMRAP x 4 MINUTES
:30 Cal Bike (MOD PACE)
5 Scap Pull-Ups or Kip Swings
8 Ring Rows
10 Air Squats