SCFit WOD, October 5, 2025
2 ROUNDS
1:00 Cardio
10 Wide Stance Good Mornings
5 Up/Down with Shoulder Tap
10 Scap Push Up
:30 Hollow Hold + 10 Deadbug
10/10 Single Arm Seated Strict Press
Into…
1 ROUND
1:00 Cardio
5 Up/Down
5 Push-up
10 Hollow Rocks
10 Sumo Stance DL
10 Strict Press
Into…
OPTIONAL MOBILITY
5 Inch Worm to Up/Down Dog
3/3 Thoracic spine rotations in Lizard
5/5 Flow between Lizard and ½ split
5 Cat/Cow
10 Alt Arm Lifts in Child’s Pose
3/3 Scorpion Twists
3:00 Cardio Choice 1
15 Up-Downs
10 DB Renegade Rows (Athlete Choice)*
15 Deadbugs
10 DBL DB Sumo Deadlifts
15 Hollow or Tuck Rocks
10 DB Strict Press
3:00 Cardio Choice 2
-1:00 Walking Rest b/t Sets-
*1 Rep= Push-Up + Row (R) + Row (L)
(No Measure)
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)