Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
:10 hang
50 lateral hops over line
10 beat swings
5 quad stretch toe touch/leg
10 good mornings
5 wide grip rig raises
50 lateral hops over line
10 burpees
5 slow and lows
10 kipping beat swings
50 lateral hops over line
:30 couch stretch/leg
:30 ankle stretch on bench/leg
Front Squat (4 x 6)
Use the same weight as last week!
Superset with:
:60 center plank
20 crunches
Metcon
Artie (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
