SCFit WOD, September 3, 2024
SCFit – Tue, Sep 3
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Cal Bike (RPE 5)
10 Jumping Jack Toe Touches
10 SLOW Alt. Dead Bugs
:20/:20 Standing Calf Stretch
into…
2 ROUNDS
5 Cal Bike (RPE 7)
20 Single Unders
10 SLOW Alt. Bird Dogs
:20/:20 Pike Calf Stretch
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Bike
50 Sit-Ups
125 Double Unders
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
40/35 Cal Bike
40 Sit-Ups
80 Jumping Jacks*
*Option for 200 Single Unders or 1:30 Double Under Attempts.
(Score is Rounds + Reps)
Finisher – All
3 SETS
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
20-25 Half Kneeling Banded Rows
-Rest As Needed b/t Sets-
(No Measure)