Swamp City Fitness – Swamp City WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warm-up or Banded 7’s
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time, go through more of the Hinshaw Warm Up *
2. Workout Prep
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats
Workout
Dolly Parton (AMRAP – Rounds and Reps)
Freedom (RX’d)
30:00 AMRAP
400m Run
5 Rounds of “Strict Cindy”
1 Rd of Strict Cindy:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scoring: every 100m = 1 Rep (4 reps total)
Independence
30:00 AMRAP
400m run
5 Rounds of Cindy (not strict)
Liberty
30:00 AMRAP
300m run
5 Rounds
4 Ring Rows
8 Bar Push Ups
12 Squats
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4 rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)
