SCFit WOD, May 3, 2023
SCFit – Wed, May 3
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
200m Run
10 Alt. Front Rack Lunges (135/95)
10 Burpee Pull-Up*
15 Toes to Bar
*Target ideally 6-inches above standing
reach.
(Score is Rounds + Reps)
Gymnastics
POST WORKOUT STRENGTH
(PERFORMANCE)
3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
Week 6 of 9 Strict Gymnastics
3 ROUNDS*
20 Jumping Jacks → 100m Run → 100m Run
10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front Rack
Alt. Lunges
5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target
10 Single DB Floor Press → 10 Narrow Grip (Diamond) Knee Push-Ups → 5
Burpees to Target
*Arrows indicate movement change each round.