SCFit WOD, February 23, 2021
[WOD022321]
Warm-up
Warm-up
1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.
Weightlifting
Back Squat (5-5-3-3-3)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)|(20/14)
(Score is Time)
COOLDOWN
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy.
(Score is Weight)