Warm Up
Arm/Leg Swings x 10
200m Run
3 x 10
SPT/KBS/Air Squats/Abmat SU
WOD
For Time
100 KBS 70/53
Every time you rest complete:
3 Pull Ups, 6 Push Ups, 9 Air Squat
RX+ do 1 Round of “Cindy” at KB rest
Bring a Friend Day
Wednesday, August 28.
Remember, you can always invite a friend to Swamp Rabbit CrossFit for their first class Free on Saturdays at 8 am! No waiting until bring a friend day!
Thank you for your interest in Swamp Rabbit. 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!
