SCFit WOD, June 17, 2022
[WOD061722]
Warm-up
Warm-up
2 ROUNDS
10 Box Step-ups
10 Scap Push-ups
10 Lunges
:15 Top of the Ring Hold
10 Box Step-ups
10 Scap Push-ups
10 Lunges
:15 Top of the Ring Hold
Into…
2 ROUNDS
8 Box Step-Overs
8 Push-ups
8 DB Alt. Front Rack Lunges
:15 Bottom of the Ring Hold
Into…
1-2 ROUNDS (Time Permitting)
6 Box Jump Overs
10 Hand Release Push-ups
10 Alt DB. Overhead Lunges
:20 Ring Dip Negatives
Metcon
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
7 Hand Release Push-Ups
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
7 Hand Release Push-Ups
*Switch hand holding DB as needed.
-Rest 1:30 b/t Sets-
**Pick up where you left off in each AMRAP.
(Score is Total Rounds + Reps)