SCFit WOD, October 20, 2022

BySoldierCityFitness

SCFit – Thu, Oct 20

Warm-up
<p>EMOM x 8 MINUTES (:45 ON / :15 OFF)&nbsp;<br />MIN 1 – Bike @ EZ Pace&nbsp;<br />MIN 2 – Lunge-Lunge-Air Squat<br />MIN 3 – Active &nbsp;Bar Hang&nbsp;<br />MIN 4 – Up-Down + Broad Jump&nbsp;<br />MIN 5 – Bike @ Mod Pace&nbsp;<br />MIN 6 – Narrow Stance Air Squats &nbsp;<br />MIN 7 – Step-Ups or Box Jumps&nbsp;<br />MIN 8 – Bike @ Mod-Hard Pace</p>

Metcon
Metcon (Calories)
<p>4 SETS<br />ON A 6:00 RUNNING CLOCK…<br />100m KB Farmer Carry (Athlete Choice, Heavy)<br />20 Alt. Pistols<br />30 Box Jumps (24/20)<br />Max Cal Bike in Time Remaining…</p><p>-Rest 1:00 b/t Sets-</p><p>(Score is Total Cals)</p><p>Option 1 Pistol: Single Leg Box Step Downs<br />Option 2 Pistol: Single Leg Box Squats</p><p><br />OPTIONAL COOL DOWN<br />FOR RECOVERY<br />5:00 Foam Roll Legs</p><p>(No Measure)<br /> </p>