SCFit WOD, December 23, 2020
[WOD122320]
Warm-up
Warm-up
EVERY 3:00 FOR 3 SETS
200m Run
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)
200m Run
10 Up-Down + Box Step-Up (24/20)
50 Single Unders or 30 Double Unders
(Rest Remaining)
-1:00 Flow Stretching b/t Sets-
Then… Move into Skill Session
ON A 10:00 RUNNING CLOCK…
Practice Any Bar Movement — Pull-Up / TTB / Bar Muscle-Up*
*The goal of this time is to allow athletes to practice without pressure. Have fun and work the room. In between sets, perform 3 Box Jump Overs experimenting with different techniques…
Beginner – Jump or Step-Up with Step Down
Intermediate – Jump Facing Box, Spin On Box, Step Down
Advanced – Lateral Jump, Stay Crouched Across Box, Step or Jump Down to Cycle
Metcon
Metcon (Time)
FOR TIME
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
10-20-30-40-50
Box Jump Overs (24/20)
Sit-Ups
(Score is Time)
FINISHER
EVERY 1:30 x 5 SETS
150m Shuttle Run*
*Perform (3) 50m Shuttle Run increments. Rest in time remaining of each Set.
(No Measure)