SCFit WOD, December 27, 2022
SCFit – Tue, Dec 27
Warm-up
Metcon
Metcon (AMRAP – Reps)
1.) AMRAP x 10 MINUTES
2-4-6-8-and so on..
Front Squats (95/65)| (65/45)
Burpees Over Bar
Chest to Bar Pull-Ups
(Score is Total Reps)
-Rest 3:00 b/t P1 & P2-
Metcon (Time)
2.) FOR TIME
40 Front Squats
30 Burpees Over Bar
20 Chest to Bar Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
3:00 Foam Roll Lats
:45/:45 Standing Side Lat Stretch
1:00 Rig Assisted Lat Stretch
(No Measure)
3 ROUNDS
10 Lunge -> Air Squats -> Empty BB Front Squats
10 Up-Down w/ Pause -> Up-Downs Over Bar -> Burpees Over Bar
5/5 SA Ring Rows -> 10 Ring Rows – Scap Pull-Ups
EXTENDED WARM-UP
ON AN 8:00 RUNNING CLOCK…
Practice Chest to Bar Pull-Ups or Pull-Up Practice*
*Options.
Banded Strict Chest to Bar Pull-Ups
Pausing Chest to Bar Pull-Ups
2-for-1 Chest to Bar Pull-Ups
Pull-Up or Banded Pul-Up Practice
(No Measure)