SCFit WOD, March 10, 2022
[WOD031022]
Warm-up
Warm-up
1 ROUND
5 Boot Strappers
10 Alt. Shoulder Taps
10 Alt. Bird Dog
10 Tuck Ups
5 Boot Strappers
10 Alt. Shoulder Taps
10 Alt. Bird Dog
10 Tuck Ups
1 ROUND
8 KB Deadlift
20 Mountain Climbers
8 Alt Quad Heel Tap
8 Frog Jumps
1 ROUND
6 Russian KBS
6 Air Squats
6 Up-Downs
6 Sit-Thru
Metcon
Metcon
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian Kettlebell Swings (Athlete Choice) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort
(No Measure)
COOL DOWN
ON A 10:00 RUNNING CLOCK…
Foam Rolling or Flow Stretching
(No Measure)