SCFit WOD, November 15, 2023
SCFit – Wed, Nov 15
Warm-up
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
EVERY 8:00 x 3 SETS
50/40 Cal Row
40 Box Jump Overs (24/20)
20 Chest to Bar Pull-Ups
-Rest w/ Time Remaining-
(Score is Slowest Set)
FITNESS (Time)
WORKOUT (FITNESS)
EVERY 8:00 x 3 SETS
50/40 Cal Row
30 Box Jumps (20)
20 Pull-Ups*
-Rest w/ Time Remaining-
*Option for Ring Rows.
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
2-3 ROUNDS (Time Permitting)
12/10 Cal Row
10 Alt. Box Step-Overs
10 Ring Rows
10 Scap Pull-Ups
10 Hollow Body Rocks
EXTENDED WARM-UP (ALL)
2 SETS FOR QUALITY
1:00 Row (Mod Pace)
10 Box Jump Overs (Athlete Choice)
5 Chest to Bars*
-Rest 1:30 b/t Sets-
*Option for Pull-Ups or Ring Rows.
(No Measure)