400m Run
Leg Swings x 10
3 rounds
10 SHoulder PT
25 DU’s
: 30 plank hold
5 Burpee Pull-Ups
“ANGIE”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups (Abmat)
100 Squats
Top 3 M/F Rx times will go on the board
Make sure you are going full ROM on each movement!!!
Rx will be straight through
Scalable Options:
10 x 10 each movement, 5 x 20 each movement, 50 of each movement
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
