Warm Up
Arm/Leg Swings x 10
250 Row
3 x 10
SPT/Abmat SU/Thrusters (Empty Barbell)
WOD
5 RFT of:
10 Floor Wipers
10 Front Squats
10 S2OH
10 Good Mornings
10 Back Squat
Male =95#
Female = 65#
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!
