SCFit WOD, June 28, 2023
SCFit – Wed, Jun 28
Warm-up
Metcon (Weight)
EXTENDED WARM-UP (ALL)
EMOM x 6 MINUTES
MIN 1 – 5 Overhead or Front Squats*
MIN 2 – 100m Run
*Start light and build up to or past workout weight.
(Score is Weight)
Metcon
Metcon (Time)
ON A 4:00 RUNNING CLOCK…
100m Run
25 Sit-Ups
25 Overhead Squats (95/65)
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
300m Run
35 Sit-Ups
20 Overhead Squats (115/75)
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
600m Run
45 Sit-Ups
15 Overhead Squats (135/95)
(Score is Total Time)*
*If the OHS is not an option, change to
Front Squat. Take time it took to finish
each section and add together to get
total time. EX: 2:30 + 4:15 + 6:25 = 13:10
total time.
OPTIONAL COOL DOWN
3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded Ws
5/5 Prone Leg Lifts*
-Rest as Needed b/t Sets-
(No Measure)
GENERAL WARM-UP
1-2 ROUNDS
5 Kang Squats
10 Banded Pull Aparts
5/5 Moose Antlers
10 Banded Pass Throughs
Into…
AMRAP x 6 MINUTES
20 Alt. High Knees
10 Air Squats
20 Alt. Butt Kickers
10 Banded Overhead Squats
100m Run