CrossFit Wig Wag – CrossFit
Gymnastics
Metcon (No Measure)
10 min EMOM
Odd min-30 sec Pull Ups
Even min- 45 sec HS Walk
This EMOM is intended to practice skills.
If you can butterfly pull ups but don’t in WODs, this is where you practice butterfly in a metcon. If you’re struggling with stringing kipping together then again, this is when you practice that skill. And so on.
HS walk scaling:
A) 45 sec shoulder taps
B) 3 wall climbs
Metcon
Metcon (Time)
100m Row
50 DU
5 Devil Presses 40/25
200m Row
50 DU
10 Box Jumps 24/20
300m Row
50 DU
15 Devil Presses 40/25
400m Row
50 DU
20 Box Jumps 24/20
500m Row
50 DU
25 Burpees
CrossFit Wig Wag 