Swamp City Fitness – All Day Swamp City WOD
Warm-up
15M Bear Crawl
15M Inch Worms
15M Samson Stretch
15M Spiderman Crawl
10 Sec Hang
10 Twisting Knee Raises
4 Quad Stretch Toe Touch (each leg)
Strength
Ab Chipper:
50 Hollow Rocks
50 Lemon Squeezers
50 sec Plank
50 sec left side plank
50 sec right side plank
50 Flutter kicks
50 Slow Twisting Crunching Mountain Climbers
20 Supermans
Metcon
15 Minute AMRAP
20m HSW OR 5 Wall Walks
20 Jumping Lunges
200m run