CrossFit Wig Wag – Foundations
Warm-up
1)Dynamic Warm Up
2)Bracing Sequence
3)Hip Hinge
2-3 rounds:
15 Air Squats
10 Ring Rows
15 Sit Ups
Jump Rope 101
-single unders
-double unders
Metcon
Metcon (Time)
-30 Double Unders/60 Single Unders-
21-15-9
Air Squats
Ab Mat Sit Ups
Ring Rows
-30 Double Unders/60 Single Unders-
CrossFit Wig Wag 