SCFit WOD, November 30, 2021
[WOD113021]
Warm-up
Warm-up
3 SETS (6:00 CAP Get as far as you can…)
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
12 Alt Groiners
10 Push-Up to Pike
8 Cat Cows
1:00 Tuck Hold
EXTENDED WARM-UP
"ROWLING"
ON A 10:00 RUNNING CLOCK…
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
(No Measure)
Metcon
Death Row (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
Scale as needed to accomplish the work in each minute in :50-:45 or less.
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)