Swamp City Fitness – Swamp City WOD
Warm-up
2 minutes row or bike
:10 hang
10m inchworm
10m samson stretch
10 beat swings
5 quad stretch toe touch/leg
10m duck walk
10m bear crawl
5 slow and lows
10 pike push up with a leg kick
10 kipping beat swings
:30 calf stretch/leg
Metcon (AMRAP – Rounds and Reps)
Every 6 minutes x 5 rounds
400m run
THEN
AMRAP “Cindy”
5 pull-ups/ring rows
10 push ups
15 air squats
You only run 1 400m run every 6 minutes. Once you come in from the 400, you go through the 5, 10, 15 until the 6 minutes is up and then you run another 400 to start your next round
Restart at pull-ups each round
Cool Down
Core:
3 rounds
30 ab mat sit-ups
30 KB russian twists
30 penguin taps