Swamp City Fitness – Swamp City WOD
Warm Up
400m run/row or 20 cals on assault bike
:10 hang
10m inchworm
10m bear crawl
10 beat swings
10 good mornings
5 quad stretch toe touch/leg
10m duck walk
10m Samson stretch
10 lateral lunges
5 slow and lows
10 kipping beat swings
10 lemon squeezers
10 supermans
10 BB RDLs
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
Scaled BB weights:
F: 95#
M: 135#
Scaled may step over bar on burpees
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
Scaled BB weights:
F: 85#
M: 115#
Scaled may step over bar on burpees
Conditioning
2 sets. Rest 1:1
1000m row (men)/750 row (women)
