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June 7, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400 run or row

:10 hang

50 lateral hops over line

10m inchworm

10m bear crawl

5 slow and lows

50 lateral hops over line

10 beat swings

10 good mornings

5 narrow grips rig raises

50 lateral hops over line

10 kipping beat swings

10 pike push up with leg kick

:30 calf stretch/leg

Strength

Gymnastics/Strength circuit

4 rounds

Max set dips (ring, bar, box)

2 minute DU practice

:60 center plank

30 KB russian twists

Metcon (Time)

FOR TIME

25-20-15-10-5

Burpee box jumps overs (24″/20″)

*50 DU/100 SU after each set
20 minute cap

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