SCFit WOD, November 7, 2022

BySoldierCityFitness

SCFit – Mon, Nov 7

Warm-up
<p>EMOM x 8 MINUTES*<br />MIN 1 – :45 Bike<br />MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs<br />MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings<br />MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows</p><p>*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p>3 SETS<br />AMRAP x 5 MINUTES*<br />18 Russian KB Swings (70/53)|(53/35)<br />12 Ring Rows<br />8/6 Cal Bike</p><p>-Rest 1:00 b/t Sets-</p><p>*Reset the AMRAP at the start of each set.</p><p>(Score is Lowest Rounds and Reps)</p><p><br />FINISHER<br />2-3 SETS<br />25 Banded Tricep Push-Downs<br />25 Banded Lat Push-Downs<br />25 Kneeling Banded Crunch</p><p>-Rest As Needed b/t Sets-</p><p>(No Measure)<br /> </p>