SCFit WOD, May 23, 2023 - Soldier City Fitness

SCFit – Tue, May 23

Warm-up

2-3 ROUNDS
1:00 Bike @ Ez Mod Pace
12 Alt. Plate Around The Worlds
10 Plate Strict Press
12 Alt. Box Step-Ups
10 Alt. Shoulder Taps
Into…
2-3 ROUNDS
:40 Bike @ Hard Pace
12 Plate Ground to Overhead
10 Box Jumps
12 Plate Push Press
10 Hollow Rocks

Gymnastics

EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups

-Immediately Into-
3-5 Kipping Handstand Push-Ups*

EZ Bike w/ time remaining…
(No Measure)
Week 9 of 9 Strict Gymnastics

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike + Max Up-Downs
MIN 2 – 12 Box Jumps (24/20) + Max
Strict Handstand Push-Ups*
MIN 3 – :45 Plank Hold
*Reps must be performed with quality
mechanics. No major deviations.
(Score is Reps of Up-Downs + HSPU)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)