SCFit WOD, May 31, 2023
SCFit – Wed, May 31
Metcon
Skill
ON AN 8:00 RUNNING CLOCK…
Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossovers Single Unders
(No Measure)
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Tall Box
Crawl-Overs (30/24) + 12 Slam Balls
(30/20) + 36 Doubles Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if
higher boxes are available athlete can
complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*
*Can be done from a Plank or Table Top Position. Option to add a band for
distraction.
(No Measure)
AMRAP x 6 MINUTES
10 Jumping Jacks
5/5 Slam Ball Around the Worlds
5/5 Slam Ball Single Leg RDLs
10 Slam Ball Ground to Overhead
Into…
2 ROUNDS
:20/:20 Single Arm Slam Ball Overhead Hold
10 Calf Raises
20 Alt. Skater Jumps
:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)