090419

CrossFit Wig Wag – CrossFit

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Weightlifting

Front Squat

Build to a mod/heavy 5 rep.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KB Swings

Goblet Squats
*Everytime you set the KB down, you must do 10 burpees over the KB.

Intent: Pick a weight that you can hold onto. The goal is to push for unbroken even when you don’t want to. The rep scheme is low enough to complete this without setting the KB down but will you?

Time cap: 12 mins

Midline

3 Rounds:

10 Weighted Turkish Sit Ups

20 Russian Twists

30 Hollow to Superman Rolls