SCFit WOD, December 29, 2022
SCFit – Thu, Dec 29
Warm-up
Metcon
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 -:40 Max Cal Bike
MIN 2 -:40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)
MIN 3 -:40 Max Strict Handstand Push-Up
(Score is Total Reps)
HSPU Option 1: Pike Push-up
HSPU Option 2: DB Strict Press
FINISHER
3 SETS*
AMRAP x 2 MINUTES
15 Single DB Curls
50′ Gun Walk
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
EMOM x 8 MINUTES
MIN 1 -:45 MOD Bike
MIN 2 -:45 Lunge + Lunge + Air Squat
MIN 3 -:45 Push-Up to Pike
MIN 4 -:45 Hollow Rock