SCFit WOD, May 28, 2022
[WOD052822]
Warm-up
Warm-up
1 ROUND
30 Single Unders
10 Step-Ups
10 KB Deadlift
10 Alt. Shoulder Taps
30 Single Unders
10 Step-Ups
10 KB Deadlift
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + High Jump (30 total jumps)
10 Step-Ups (KB optional)
10 Russian KB Swings
10 Alt. Shoulder Taps
Into…
1 ROUND
10 Single + Single + Double (30 total jumps)
10 KB Goblet Step-Up
10 KB High Pull
10 Alt. Shoulder Taps
Metcon
Metcon (AMRAP – Rounds and Reps)
WORKOUT
AMRAP x 21 MINUTES
28 Unbroken Double Unders
21 Russian KB Swings (53/35)|(35/26)
14 Alt. KB Goblet Box Step-Ups (24/20)
7 Strict Ring Dips
(Score is Rounds + Reps)
Metcon (AMRAP – Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
25 Double Unders
15 Russian KB Swings (53/35)|(35/26)
5 Strict Ring Dips
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.
(Score is Total Box Step-Up Reps)