SCFit WOD, November 30, 2022
SCFit – Wed, Nov 30
Warm-up
Metcon
Ricky Bobby (Calories)
NCFIT BENCHMARK WORKOUT
"RICKY BOBBY"
"RICKY BOBBY"
EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
FINISHER
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
AMRAP x 5 MINUTES
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold
Into..AMRAP x 5 MINUTES
10 Burpees
10 Cals Row (Build to goal pace)
10 Sit-Ups