Announcements
Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!
Swamp City Fitness – Swamp City WOD
Warm Up
200m Row
10 Beat Swings
4 Slow and Lows
4 ea side Worlds Greatest Stretch
10 Scapular Push-ups
5 Burpees
10 Side Lunges (5 ea side)
10 Pec Stretches on Rig
10 Double DBFloor Press
10 Banded Pull aparts
Strength
Week 7 of 8
25 Min to complete the following as a superset
Back Squat (5 x 5 @ 80% of 1RM)
Strict Press (5 x 5 @ 80% of 1RM)
Bulgarian Split Squat (5 x 5 increasing weight over last week (70/50))
5 x 5
METCON (5 Rounds for time)
CrossFit WOD 04/19/23
5 Rounds
500 meter Row
15 Bench Press (135/95)
