SCFit WOD, October 12, 2023
SCFit – Thu, Oct 12
Warm-up
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
EVERY 6:00 x 5 SETS
400m Run
20 Box Step Overs (24/20)
20 Sit-Ups
3 Rope Climbs
-Rest w/ Time Remaining-
(Score is Slowest Set)
FITNESS (Time)
WORKOUT (FITNESS)
EVERY 6:00 x 5 SETS
300m Run
15 Box Step Overs (20)
15 Sit-Ups
6 Strict Knees to Elbow
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
200m Run
20 Crunches
10 Step Ups
10 Alt. Ring Rows
Into…
1-2 ROUNDS
100m Run
2 Rope Pull-Ups or 4 Kip Swings
8 Step Overs
8 Sit-Ups