SCFit WOD, November 9, 2023
SCFit – Thu, Nov 9
Warm-up
Metcon
ALL (Time)
WORKOUT (ALL)
FOR QUALITY
80/65 Cal Bike
-Immediately Into-
3 ROUNDS
50 Sit-Ups
20 Back Rack Lunges (95/65)
-Immediately Into-
80/65 Cal Bike
(No Measure)
OPTIONAL COOL DOWN (ALL)
EVERY 3:30 x 3 SETS
:45 Hollow or Tuck Hold
:45 Alt. 90-90 Hip Rotations
:45 Rebound Pose
(No Measure)
1 ROUND MOBILITY
:45 Banded Tricep Stretch (R)
:45 Banded Tricep Stretch (L)
:45 Banded Lat Stretch (R)
:45 Banded Lat Stretch (L)
:45 Banded Hip Flexor Stretch (R)
:45 Banded Hip Flexor Stretch (L)
Into…
3 ROUNDS
:45 Bike (increase RPE each round)
20 Alt. Russian Twists*
10 Alt. Samson Lunges**
*2nd Round: 20 Alt. Flutter Kicks // 3rd Round: 10 Sit-Ups
**2nd Round: 5/5 Split Squats // 3rd Round: 10 Alt. Lunges