SCFit WOD, December 2, 2020
[WOD120220]
Warm-up
Warm-up
Workout
WARM-UP
2:00 Bike (Increase pace every :30 starting at 50% effort)
WARM-UP
2:00 Bike (Increase pace every :30 starting at 50% effort)
Into…
AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus
Into…
2:00 Bike (Increase pace every :30 starting at 75% effort)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*
*DB or KB option. 1 Rep = ground to standing position only.
(Score is Rounds + Reps)
OPTIONAL FINISHER
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls
(No Measure)