SCFit WOD, September 23, 2020

BySoldierCityFitness

[WOD092320]

Warm-up
Warm-up
AMRAP x 4 MINUTES
8 Bootstrappers
10 Alt Groiners
12 Alt Cossack Squats

Into…

3 ROUNDS
:30 Bike (EZ pace)
5 Inch Worms + Push-Up
10 Tempo Squats (3111) w/ empty barbell

Weightlifting
Back Squat (3-3-3-3-3)

Metcon
*Rest at Least 5:00 b/t Efforts
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)

“NCMETCON BASELINE II” (AMRAP – Reps)
"NCMETCON BASELINE II"
I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat

(Score is Weight)

-Rest as Needed b/t Efforts*-

II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)

*Rest at Least 5:00 b/t Efforts
COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads & IT Band (L/R)

(No Measure)