Swamp City Fitness – Swamp City WOD
Warm Up
25 Sit Ups
10 Push Ups
10 Beat Swings
400M Row
10 Starfish Toe Touch
10M Samson Stretch
10M Froggers
10M Spiderman Crawls
8 Downdog PushUps into Sun Salutation Pose
6 Scorpion Stretches with 5 sec hold
6 Open Books
10 Beat Swings
Skills:
26 Min AMRAP, Superset the Following:
2 min Handstand work
10 Knee and Ankle together Squats
10 Single Leg Reach Back Squats
6 Bottom of Knee & Ankle together Squat alt Heel Taps
2 Min Muscle Ups Progressions
20M Walking Calf Raises w/ KB’s (35’s/28’s)
Metcon (Time)
For time:
10 Wallballs
2 Wall Walks
200M Run
2 Tire Flips
10 Ring Rows
30 Wallballs
4 Wall Walks
400M Run
4 Tire Flips
20 Ring Rows
10 Wallballs
2 Wall Walks
200M Run
2 Tire Flips
10 Ring Rows
