Swamp City Fitness – Swamp City WOD
Warm-up
600m row
10 stationary inchworm
10 hanging scap shrugs
10 lunge thoracic rotations each side
10 wall facing squats
Metcon
Constantly varied, functional movements executed at high intensity across broad time and modal domains
Metcon (AMRAP – Rounds and Reps)
part 1:
80/100 calories rowing or biking
every minute including 0:00 perform 3 push ups and 3 pull ups
rest 4 minutes after the last person is finished
then part 2:
25 wall walks
