Arm/Leg Swings x 10
400m Run
20 SPT
3 x 10 of:
Push Press or Jerk/DU’s/Jumping Pull Ups
EMOM for 8 Min
30 Double Under’s
Amrap 15
5 S2OH 155/115
10 GHD Sit Ups
1 Rope Climb (Scale to 5 pull ups)
Only do GHD SU if you’re going full ROM, scale to Abmat SU
*Compare to 4/9/13
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!
