Day: January 9, 2019

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

10 rounds:

8/5 Cal Row

2 Clean & Jerk 95/65

-rest 2 mins-

10 rounds:

8/5 Cal Row

2 Clean & Jerk 115/75

-rest 2 mins-

10 rounds:

8/5 Cal Row

2 Clean & Jerk 135/95

-rest 2 mins-

10 rounds:

8/5 Cal Row

2 Clean & Jerk 155/105

CrossFit Wig Wag – Foundations

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Warm-up

1)Dynamic Warm Up

2)Samson Stretch/Wall Stretch

2 rounds:

10e Reverse Lunges

10 Push Ups

20 Hollow Rocks

1)Deadlift Review

*Bracing

*Hip Hinge

*Top down Progression

2)Kettlebell Swing 101

3)Burpee 101

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

14 Kettlebell Swings

7 Burpees