Warm Up
arm/leg swings x 10
hold 2:00 bottom of squat
2 rounds
10 Burpee box jumps
10 jumping pull ups
10 GHD SU
WOD
Amrap 20 Min
1 round of Cindy
run 200
2 rounds of Cindy
run 200
3 rounds of Cindy
run 200
continue adding rounds until time is up
Warm Up
arm/leg swings x 10
hold 2:00 bottom of squat
2 rounds
10 Burpee box jumps
10 jumping pull ups
10 GHD SU
WOD
Amrap 20 Min
1 round of Cindy
run 200
2 rounds of Cindy
run 200
3 rounds of Cindy
run 200
continue adding rounds until time is up
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!