SCFit WOD, December 21, 2022
SCFit – Wed, Dec 21
Warm-up
Weightlifting
Front Squat (5-5-5)
STRENGTH
5-5-5*
Front Squat
*Start Light-Mod and build up to Moderate
(Score is Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 21 MINUTES*
MIN 1 &2 – AMRAP of..
7 Wall Balls (20/14)| (14/10)
5 Handstand Push-Ups
3 Front Squats (155/105)|(115/75).
MIN 3-Rest
*Pick up where you left off.
(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Push Press
AMRAP x 4 MINUTES
:30 Bottom of Squat Hold or 10 Air Squats
10 WB Push Press
10 Scap Push-Ups
10 Ankle Rotations (L/R)
INTO..
AMRAP x 4 MINUTES
30′ Bear Crawl
10 BBFront Squat
8 Push-Ups*
*Option to complete from knees.