SCFit WOD, January 19, 2021
[WOD011921]
Warm-up
Warm-up
3 ROUNDS
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
20 Jumping Jacks
10 Bootstrappers
5/5 Split Squat
Into…
2 ROUNDS
10 BB Sumo Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
Strength/Skill
Metcon (Weight)
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
(Score is Weight)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into…
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
(Score is Time)
COOLDOWN
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)