SCFit WOD, January 5, 2021
[WOD010521]
Warm-up
Warm-up
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
NCFIT BASELINE (AMRAP – Reps)
I. ON A 12:00 RUNNING CLOCK…
Run 1 Mile
into…
Max Meters on Rower or Max Distance on Bike
Run 1 Mile
into…
Max Meters on Rower or Max Distance on Bike
-Rest as Needed*-
II. AMRAP X 12 MINUTES
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups
*Rest at Least 5:00 b/t Efforts