SCFit WOD, November 21, 2022
SCFit – Mon, Nov 21
Warm-up
Bench Press (Weight)
STRENGTH
6-4-2-6-4-2*
Bench Press
*Start Moderate and build to Heavy. Second wave should be heavier than the first.
(Score is Weight)
Weightlifting
Metcon
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Single DB Front Squat (35/20)|(20/15)
TABATA 2 – Knees to Elbow
TABATA 3 – Double Unders
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
2 ROUNDS
10/10 Ankle Rollouts
8 Bootstrappers
8 Alt. Bird Dogs
Into…
AMRAP x 5 MINUTES
30 Single Unders*
6 Alt. Lunges
6 Push-Up to Pike
6 Alt. Knee Raises
* Switch to Double Unders at halfway