SCFit WOD, September 21, 2020
[WOD092120]
Warm-up
Warm-up
1 ROUND
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run
25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
Metcon
“NCMETCON BASELINE I” (AMRAP – Rounds and Reps)
"NCMETCON BASELINE I"
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts