SCFit WOD, September 12, 2023
SCFit – Tue, Sep 12
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 Slam Balls (Athlete Choice)
20 Up-Downs
*NOTE — Choose a pace on this workout that fits your need. Needing recovery —
slow and consistent. Needing intensity — push the pace.
**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy /
MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.
(Score is Rounds + Reps)
Weightlifting
Bench Press (Weight)
POST WORKOUT STRENGTH (ALL)
3×6*
Bench Press
*Build to a Moderate-Heavy weight and stay at that weight across all sets. If you
benched last week for the 8s, try to go heavier this week.
(Score is Weight)
1:00 Cardio
Into…
2 ROUNDS
10 Scap Push-Ups
7 Up Downs with Shoulder Tap
7/7 DB Strict Press
10 Slam Ball Ground to OH