Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
10 good mornings
50 lateral hops over line
10 beat swings
5 quad stretch toe touch/leg
10 lemon squeezers
:30 calf stretch/leg
Metcon (AMRAP – Rounds and Reps)
All are AMRAPS with 2 minute rest in between
0-8 minutes
100m Sled push
20 Calorie row
10-18 minutes
100m KB farmer’s carry-2 KBs
20 American KBS (53/35)
20-28 minutes
100 DU/200 SU
15/10 Calorie bike
30-38 minutes
3 Wall Walks
30 Ab mat sit-ups
