SCFit WOD, May 6, 2023
SCFit – Sat, May 6
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
150 Double Unders
Then AMRAP in Remaining Time of:
15 Wall Ball (20/14)
15 Burpees
15 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…*
200 Double Unders
Then AMRAP in Remaining Time of:
10 Wall Ball (20/14)
10 Burpees
10 Pull-Ups
(Score is Rounds + Reps)
2 SETS
20 Single Unders
10 Bootstrap Squats
5/5 Med Ball Around the Worlds
10 Slow Push-Ups
Into…
2 SETS
20 Single-Single-Doubles
10 Med Ball Front Squats
10 Med Ball Push Press
10 Ring Rows
Into…
OPTIONAL MOBILITY
5/5 Groiners w/Twist
5/5 Moose Antlers
5/5 Scorpion Stretch
:30/:30 Elevated Calf Stretch