032020

CrossFit Wig Wag – CrossFit

Happy Birthday Shana!!

View Public Whiteboard

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s