Warm Up
2 rounds
:30 Sampson Stretch each leg
200m Run
10 Back Extensions
10 GHD/Abmat SU
10 Squats
10 Push Ups
10 Pull Ups
:30 Handstand Hold
WOD
3 RFT of:
500m Row
400m Run
Rest 3 Minutes between rounds
Extra Work
3 x 20 Weighted SU
Use a partner to anchor feet or use DB
Weighted GHD, only go to parallel
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!
