SCFit WOD, April 22, 2023
SCFit – Sat, Apr 22
Warm-up
Metcon
Metcon (Time)
4 SETS*
4 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*1 SET= 4 Rounds of 5-10-15. Option to
wear a 20/14 vest.
(Score is Slowest Set)
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 24 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)
2 ROUNDS
10 Bootstrap Squats
8 Scap Push-Ups
6 Scap Pull-Ups
:30 REST
AMRAP x 3 MINUTES
10 Banded Good Mornings
8 Banded Bent Over Rows
6 Band Pull Aparts
:30 REST
2 ROUNDS
10 Tempo Air Squats (31X1)
8 Tempo Ring Rows (21X2)
6 Tempo Knee Push-Ups (22X1)