CrossFit Wig Wag – CrossFit
Weightlifting
Metcon (Weight)
Every 1:30 x 8
10 Alternating Pistols
Odd Rounds: 1 Squat Snatch
Even Rounds: 1 Squat Clean
You will be increasing weight every round. So you must have a plan that allows you to clean as well as snatch. Once you add weight, it must stay on.
Metcon
Metcon (AMRAP – Reps)
15 min Ladder
100m OH KB Carry
50 DU
5-10-15-20-25….
KB Swings
Wall Walks
Intent: This will be very taxing on your forearms and shoulders. Pick a weight you can hold overhead and also complete the first couple rounds of KB swings unbroken.
Midline
50 Weighted Side Bends (each side)
40 Leg Raises
30 V Sits
20 Weighted Sit Ups
10 Atomic Abs
CrossFit Wig Wag 