SCFit WOD, April 19, 2023
SCFit – Wed, Apr 19
Warm-up
Gymnastics
EVERY 3:00 x 4 SETS
3-5 Tempo Handstand Push-Ups (30X1)
:45 DBL KB/DB Overhead Hold (Athlete
Choice, Mod)
EZ Cardio w/ Time Remaining…
-No Additional Rest b/t Sets-
(No Measure)
Week 4 of 9 Strict Gymnastics
Metcon
Metcon (Time)
FOR TIME
75/60 Cal Bike
-Into10 ROUNDS
6 Handstand Push-Ups
30 Double Unders
-Into75/60 Cal Bike
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Walking Rest or EZ Bike
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
1:00 Bike
5/5 DB Around the Worlds
10 Alt. Pike Shoulder Taps
20 Alt. DB Foot Taps
Into…
2 ROUNDS
:30 Bike
5/5 Single Arm Arnold Press
5 Pike Push-Ups
30 Single Unders 30 Double Unders (2nd Round)