Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross […]
Swamp City Fitness – Swamp City WOD Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4 rounds (each) 30-sec Run 30-sec Row (Moderate) 5 Down Dog/Seal transitions 2. Workout Prep […]
Swamp City Fitness – Swamp City WOD Workout Option 1 Open 24.3 (No Measure) This is the placeholder for CrossFit Open workout 24.3. CrossFit will announce the details of this […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds “Rowling” 1 Banded Air Squat for every meter over/under 100m (8 Banded Air […]
Swamp City Fitness – Swamp City WOD Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes […]