Gymnastics…April 21, 2022

Swamp City Fitness – Swamp City WOD


400m run

50 lateral hops over line

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

5 narrow grip rig raises

50 lateral hops over line

5 quad stretch toe touch/leg

10 push-ups

10 good mornings

5 slow and lows

10 kipping beat swings

50 lateral hops over line

:30 ankle stretch on bench


Take 15 minutes to practice some gymnastics

DU, handstand work, pistols…any progression or gymnastics movement you want to work on.

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

3 Wall walks

6 Pistols/leg

12 calorie row

30 DU/60 SU

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