Blog

Cinco de MAYOOOOO…May 5, 2022

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

Leave a Comment

Your email address will not be published.

Related Posts

April 9th, 2021

Swamp City Fitness – All Day Swamp City WOD Warm-up 600m run 5 Slow and Lows...