SCFit WOD, December 22, 2022
SCFit – Thu, Dec 22
Warm-up
Metcon
Metcon (Time)
FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10*
Cal Bike
30-25-20-15-10
Sit-Ups
*Alt. Cals: 40-30-25-1 5-8.
(Score is Time)
FINISHER
3 SETS
16 Alt. DB Hammer Curls
16 Alt. DB Strict Press
Max Banded Tricep Pull-Downs
(No Measure)
EMOM x 4 MINUTES
MIN 1 -:30 Arms Only/ :30 Legs Only
MIN 2 -:40 Forever Pace (50-60 RPMS)
MIN 3 -:40 Mod Pace (55-65 RPMS)
MIN 4 -:40 Hard Pace (60-7ORPMS)
-Quick Transition:
AMRAP x 3 MINUTES
10 Bunny Hops*
5 Tall Jumps**
20 Single Unders
15 Crunches
*Mimic Single Under jumps. Feet together + upright torso + small
jumps.
** Mimic Double Under jumps. Same as above but jump higher.
Practice absorbing into the ground and immediately springing back
up!