SCFit WOD, October 7, 2023
SCFit – Sat, Oct 7
Warm-up
Metcon
ALL (Time)
WORKOUT (ALL)
EVERY 7:00 x 4 SETS
800m Run
20 Walking Lunges
30 Sit-Ups
Rest with Time Remaining…
-No Additional Rest b/t Sets-
(Score is Slowest Set)
TEAMS (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTIONS
IN TEAMS OF 2…
AMRAP x 28 MINUTES
800m Run
80 Walking Lunges
100 Sit-Ups
400m Run
60 Walking Lunges
80 Sit-Ups
200m Run
40 Walking Lunges
60 Sit-Ups
*P1 works while P2 rests on the bodyweight movements. Alternate as needed to
complete the reps. Both partners complete the runs together.
(Score is Rounds + Reps)
OPTIONAL FINISHER (ALL)
2-3 SETS
20 DB Alt. Curls
20 Hollow Rock
20 Single DB Pullover
-Rest As Needed b/t Sets-
(No Measure)
WARM-UP
LINE DRILLS*
Knee Hug March
Lunge to Groiner
Toy Soldiers
Walk on Heels
Karaoke
Butt Kickers
High Knees
Into…
2-3 ROUNDS
200m Run
10 Alt. Walking Lunges
10 Sit-Ups
*Athletes will line up and perform the drills 25ft out and jog back.