SCFit WOD, October 24, 2023
SCFit – Tue, Oct 24
Warm-up
Metcon
PERFORMANCE (Time)
WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
1000/800m Row
60 Sit-Ups
40/35 Cal Bike
20 Up-Downs to Plate
500/400m Row
30 Sit-Ups
20/15 Cal Bike
10 Up-Downs to Plate
(Score is Time)
FITNESS (Time)
WORKOUT (FITNESS)
2 ROUNDS FOR TIME
750/600m Row
40 Sit-Ups
20/15 Cal Bike
10 Up-Downs to Plate
400/350m Row
20 Sit-Ups
10/8 Cal Bike
5 Up-Downs to Plate
(Score is Time)
GENERAL WARM-UP
1:30 Bike (Mod-Light Pace)
1:30 Row (Mod-Light Pace)
Immediately Into…
AMRAP x 4 MINUTES
2 Up-Down (Plate Step-Up Optional)
4 Hollow or Tuck Rocks
6 Air Squats*
*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to
practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an
upright position.