Swamp City Fitness – Swamp City WOD
Warm-up
400m row or run
PVC routine
Foam roll
Skill
Core
100 flutter kicks
100 crunches
100 plank jacks
100 supermans
100 KB russian twists
Complete however you want.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
15/12 calorie bike
15 slam balls
15 KBS (53/35)-you choose Russian or American today
50 DU/100 SU
Goal is just move for 20 minutes and flush out everything after Murph yesterday. No need to get as many rounds and reps if you did Murph yesterday. Just move 🙂