SCFit WOD, May 24, 2023
SCFit – Wed, May 24
Warm-up
Gymnastics
EMOM x 5 MINUTES
1 Strict Ring Muscle-Up +
1 Kipping Ring Muscle-Up
(No Measure)
Week 9 of 9 Strict Gymnastics
Metcon
Metcon (Time)
50 Russian KB Swing (53/35)
40 V-Ups
30 Pull-Ups*
40 Russian KB Swings
30 V-Ups
20 Chest to Bar Pull-Ups
30 Russian KB Swings
20 V-Ups
10 Ring Muscle-Ups
*Gymnastic Kip Preferred
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
GENERAL WARM-UP
AMRAP x 7 MINUTES
10 Toe Touch + Jumping Jack
10 KB RDL
10 Alt. Deadbugs
10 Alt. Bird Dogs
Into…
SPECIFIC WARM-UP
2-3 ROUNDS
10 Russian KB Swings
10 Tuck-Ups*
5 SLOW Scap Pull-Ups
5 False Grip Ring Rows
*Switch to V-Ups in the 2nd Round.