Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10M High Knees
10M Butt Kicks
10 Star Fish Toe Touches
10 Beat Swings
10 Side Lunges
5 Pike Push Ups
6 Cat Cow
20 sec wrist circles
20 Skater Hops
10 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch
Strength
Front Rack Lunges & Hand Stands
Warm up to 65% of 1RM for FR Lunges
Warm Up Handstand Kick ups
4 Rounds of 10 FR Lunges (5 each leg)
4 Kick Ups or 1 Sec Hold each round
Metcon (No Measure)
6 Rounds: E3MOM
200M Run
12 Single Arm Dumbbell Snatches