SCFit WOD, December 23, 2022
SCFit – Fri, Dec 23
Warm-up
Metcon
SON OF A NUTCRACKER (AMRAP – Rounds and Reps)
NCFIT BENCHMARK WORKOUT
"SON OF A NUTCRACKER"
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/1 50m Row*
15 Russian KB Swings
*Row increases 1 00m after each full round. Round 1 is 200/150
Round 2 is 300/250 and so on…
(Score is Total Rounds + Reps)
"SON OF A NUTCRACKER"
AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/1 50m Row*
15 Russian KB Swings
*Row increases 1 00m after each full round. Round 1 is 200/150
Round 2 is 300/250 and so on…
(Score is Total Rounds + Reps)
PARTNER FINISHER
IN TEAMS OF 2 OR 3..
AMRAP x 12 MINUTES
Max Meters Row*
*Alternate Partners as needed to complete the most meters in the
time period
(Score is Total Meters)
MOBILITY PREP (4 MIN Max)
8 Alt. Groiners
8 Cat Cows
:30 Wrist Stretch Palms Down
:30 Wrist Stretch Palms Up
5 Slow Bodyweight Jefferson Curls
Into.
AMRAP x 6 MINUTES
:30 Moderate Row
7/7 SA KB Deadlift
7/7 SL Glute Bridge (Option for Weighted)
14 AIt. V-UpS
:30 Dead Hang