SCFit WOD, April 25, 2023
SCFit – Tue, Apr 25
Warm-up
Weightlifting
Back Squat (Weight)
3×5
Back Squats (1111)
*Keep weight Light across all sets. This is a Deload Week.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 5 Tempo
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (135/95)
(Score is Time)
Sx
3 ROUNDS FOR TIME
35/25 Cal Row
20 Knees to Chest
15 Back Squats (95/65)
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 3 MINUTES
6 Scap Pull-Ups
6 Glute Bridge Ups + Pause
6 Bird Dogs
6 Cat Cows
into…
AMRAP x 4 MINUTES
:30 Mod Row Pace
6 Jumping Air Squats
6 Up-Downs
6 Tuck-Ups