SCFit WOD, May 3, 2025
SCFit – Sat, May 3
Suggested Warm-Up
Warm-Up
2 ROUNDS
200m Run
10 Scap Pull-Ups
10 Ring Rows
10 Walking Lunge Steps
15 Hollow Rock
12 Alt. Supermans
Into..
1 ROUND
8 Kip Swings
:15 HS Hold (:15 DB OH Hold)
8 Kipping Knees to Chest
3 Slow Eccentric SHSPU
8 Toes To Bar
4 SHSPU or 6 DB Strict Press
Workout – Performance
10 ROUNDS FOR TIME (Time)
24 Walking Lunges
12 Chest to Bars
8 Toes to Bar
6 Strict Handstand Push-Ups
(Score is Time)
Workout – Fitness
10 ROUNDS FOR TIME (Time)
24 Walking Lunges
12 Pull-Ups
8 Toes to Something
6 DB Strict Press
(Score is Time)
Partner Workout Option
IN TEAMS OF 2… (Time)
6 ROUNDS FOR TIME
40 Walking Lunges
30 Chest to Bars or Pull-Ups
20 Toes to Bar or Toes to Something
20 Strict Handstand Push-Ups or DB Strict Press
*P1 works while P2 rests. split work as needed.
(Score is Time)
Optional Cool Down – All
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)