CrossFit Wig Wag – Foundations
Warm-up
-Banded Front Rack Stretch
1)Front Squat 101
2)Hang Power Clean Progression
3)Wall Ball 101
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
15 Wall Balls
10 Hang Cleans
Due to road conditions, CFWW will be closed today. Please be careful traveling! We will see you all tomorrow.
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012319
CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Clean Complex
2 Hang Cleans + 1 Clean + 2 Front Squats
Build to a heavy complex for today.
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump 24/20
10-9-8-7-6-5-4-3-2-1
Single Arm KB Thruster 50/35
MEMBERS: Due to increasing inclement weather, we are rescheduling tonight’s 6:30pm Foundations class. Foundations athletes, please check your emails for tonight’s make up date. All other classes will run as scheduled but please be careful when traveling!
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012219
CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
5 rounds:
6 Atomic Abs 45/25
12 Devil Presses 40/25
18 Cal Ski Erg
CrossFit Wig Wag 