Day: January 14, 2019

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (Time)

2000m Row

100 Wall Balls 20/14

50 KB Hang Snatches 40/25
Every time you break or transition, complete 1 round of Cindy.

5 Pull ups

10 Push Ups

15 Air Squats

CrossFit Wig Wag – Foundations

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Warm-up

-Foam Rolling Demo

1) Back Squat Review

Points of Performance

Establish a moderate 5 rep adding weight only when form is consistent

2) Rowing 101

Metcon

Metcon (7 Rounds for distance)

7 Rounds:

Row 1:00 for Max Meters

Rest :30
The goal is to maintain a consistent pace throughout all rounds.