Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
30 jumping jacks
10m Samson stretch
10m Inchworm
10 beat swings
30 jumping jacks
5 quad stretch toe touch/leg
5 narrow grip rig raises
10 lemon squeezers
10 pike push up with a leg kick
5 slow and lows
30 jumping jacks
:30 couch stretch/leg
:30 calf stretch/leg
Metcon (AMRAP – Rounds and Reps)
5 x 5 minute AMRAPS with 1 minute rest in between
5 Box jumps (24″/20″)
5 Box dips
5 Burpees
5 DB shoulder to overhead (2 DBs)
5 DB front squats (2 DBs)
Cool Down
100 Flutter kicks
100 Crunches
100 Penguin taps
100 Plank jacks
Partition however you see fit