SCFit WOD, September 16, 2020
[WOD091620]
Warm-up
Warm-up
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys
Into…
3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**
*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round
Metcon
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
Min 1 – 250/200m Row
Min 2 – :50 Ring Dip or Bench Dip
Min 3 – :50 Burpee Box Climb Over (30/24)*
Min 1 – 250/200m Row
Min 2 – :50 Ring Dip or Bench Dip
Min 3 – :50 Burpee Box Climb Over (30/24)*
*Both feet need to come to the top of the box before getting to the opposite side
(Reps)
COOL DOWN
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose
(No Measure)