Swamp City Fitness – Swamp City WOD
Warm-up
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
Gymnastics
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
