Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 jumping jacks
:10 hang
10 good mornings
10 beat swings
200m run
50 jumping jacks
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (1 x 5/leg @ 75%)
Back Rack Lunge (1 x 3/leg @ 85%)
Back Rack Lunge (1 x 1+/leg @ 95%)
Log both weight lifted and how many reps you got!
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
