SCFit WOD, October 8, 2022

BySoldierCityFitness

SCFit – Sat, Oct 8

Warm-up
<p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)</p>

Metcon
Metcon (AMRAP – Rounds and Reps)
<p><br />PARTNER WORKOUT OPTION<br />IN TEAMS OF 2…</p><p>AMRAP x 28 MINUTES*<br />50/40 Cal Bike<br />40 Sit-Ups<br />30 Back Rack Alt. Lunges (95/65)|(65/45)<br />20 Burpee Box Crawl Overs (Athlete Choice)**</p><p>*P1 works while P2 Rests. Split work as needed.<br />**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</p><p>(Score is Rounds + Reps)<br /> </p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES<br />40/30 Cal Bike<br />30 Sit-Ups<br />20 Back Rack Alt. Lunges (95/65)|(65/45)<br />10 Burpee Box Crawl Overs (Athlete Choice)*</p><p>*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.</p><p>(Score is Rounds + Reps)</p><p> </p>