CrossFit Wig Wag – CrossFit
Happy Birthday Shana!!
Metcon
Metcon (AMRAP – Reps)
15 min AMRAP:
Buy in 28 Burpees
-into-
2-4-6-8-10…
DB/KB Clean & Jerks
Pistols
Clean & Jerks are single armed and alternating!
-You will perform the burpee buy in only ONE TIME. Then continue onto the ladder of C&Js and pistols. The reps increase by 2 until the 15 mins runs out.
-Modifications-
No equipment? Find your duffle bag with laundry and do your clean and jerks as if the duffle bag is a sand bag.
Have a barbell? Do regular clean and jerks.
Kettlebell? Same movement as a DB.
Want to use a plate? Do ground to overheads with a plate.
Pistol modifications:
-wall assisted
-pole assisted
-kick stand
-single legged squat to a chair
Finisher
Metcon (No Measure)
“Jelly Belly”
3 rounds:
9 Plank to push up
1:00 Plank hold (right)
1:00 Plank hold (left)
15 Hollow Rocks
1:00 Plank hold (right)
1:00 Plank hold (left)
21 V-sits
Rest 1:00-2:00