SCFit WOD, November 9, 2025 - Soldier City Fitness

SCFit – Sun, Nov 9

Suggested Warm-Up

Warm-Up

1 ROUND

200m Run

25’ Toe Walks

25’ Heel Walks

25’ Walking Samson Lunges

25’ High Kicks

25’ Walking Scoop to Stands

25’ High Knees

25’ Butt Kickers

200m Run

Into…

1-2 ROUNDS

10 Plate Deadlifts

10 Plate Strict Press

10 Scap Push-Ups

10 Tempo Push-Ups (31X1)*

*RND 2 Complete Hand Release Push-Ups.

Workout – All

ON A 22:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

1 Mile Run

-Immediately Into-

AMRAP in Time Remaining…

25 Sit-Ups

20 Plate Ground to Overhead (Athlete Choice)

15 Hand Release Push-Ups

(Score is Rounds + Reps)

Cool Down – All

2-3 SETS FOR QUALITY

10 SLOW Cat/ Cows

:45/:45 KB Calf Smash

:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)