SCFit WOD, April 21, 2023 – Soldier City Fitness

SCFit – Fri, Apr 21

Warm-up

0:00-3:00 RUNNING DRILLS…
High Knees
Butt Kicks
Toe/Heel Walk
Inside/Outside Foot Walk
Quad Stretch to Knee Hug
Into…
400m Group Jog (MIN 3-5)
Into…
2 ROUNDS (MIN 5-8)
5 Barbell Deadlifts
5 Barbell Upright Rows
10 Barbell Elbow Punches
into…
AMRAP IN REMAINING TIME (MIN 8-10)
100m Run
5 Barbell Strict Press w/ :01 Pause at the top

Metcon

NCFIT BENCHMARK WORKOUT “AVA” (AMRAP – Rounds and Reps)

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NCFIT BENCHMARK WORKOUT
"AVA"

AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

OPTIONAL FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)