SCFit WOD, September 1, 2021

BySoldierCityFitness

[WOD090121]

Warm-up
Warm-up
AMRAP x 7 MINUTES
200m Run @ Easy Pace
10/10 Leg Swings
10/10 Ankle Roll Outs
25 Single Unders
:30 Hollow Hold

EXTENDED WARM-UP
3 SETS FOR QUALITY
100m Run*
:30 Double Under Practice
1:00 Deadbugs

-Rest :30 b/t Sets-

*Increasing pace of run each set.

(No Measure)

Metcon
Rannie (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups

*400m Run After Each Full Round

COOL DOWN
FOR RECOVERY
1:30 Plantar Smash (R)
1:30 Plantar Smash (L)
2:00 Calf Smash

(No Measure)