SCFit WOD, December 7, 2021
[WOD120721]
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Med Ball Front Squats
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Med Ball Front Squats
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs
*Increase to Hard Pace on Second Round
EXTENDED WARM-UP
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-
(No Measure)
Metcon
Metcon (Time)
4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-
*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go(20/14)
(Score is Slowest Set)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)