SCFit WOD, November 30, 2023
SCFit – Thu, Nov 30
Warm-up
PERFORMACE
WORKOUT (PERFORMANCE)
10 ROUNDS FOR TIME
200m Run
3 Ring Muscle-Ups
(Score is Time)
FITNESS (Time)
WORKOUT (FITNESS)
10 ROUNDS FOR TIME
200m Run
6 Pull-Ups or 8 Ring Rows
(Score is Time)
OPTIONAL COOL DOWN
(ALL) EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon MIN 3 – :45 Child’s Pose (No Measure)
1 ROUND
200m Run
10-12 Supinated Band Pull-Aparts
10-12 Banded Upright Rows
6/6 Crossbody Band Pulls
200m Run Into…
2 ROUNDS (Time Permitting)
:20 Hollow Body Hold
:20 Superman Hold
10 False Grip Ring Rows
7-10 Scap Pull-Ups*
5-7 Small Kip Swings*
*Option to complete on bar or rings.
SKILL (ALL) ON A 10:00 RUNNING CLOCK… Practice Gymnastic Pull Option*
Gymnastic Options:
(Ring)
Pull-Up
Chest to Bar
Hips to Rings
Ring Muscle-Up
(No Measure)