CrossFit Wig Wag – CrossFit
Metcon
Metcon (No Measure)
Every 2 mins for 10 mins:
40 Double Unders
12 Overhead Lunges
-rest 2 mins-
Every 2 mins for 10 mins:
40 Double Unders
12 One Arm Alt. DB Snatches
-rest 2 mins-
Every 2 mins for 10 mins:
40 Double Unders
12 Single Leg Deadlifts
You will have a 34 min running clock. Every 2 mins you will complete the two movements; once completed, you rest the remainder of that 2 min.
12 Overhead lungers= 6 on right and 6 on left.
12 One Arm Alt. Snatches=alternate right/left until you reach 12.
12 Single Leg Deadlifts= 6 on right and 6 on left.
*If you do not have a jump rope, sub Mt. Climbers or 150m run.
No Equipment Version:
Every 2 mins for 10 mins:
80 Mt. Climbers
20 Lunges
-rest 2 mins-
Every 2 mins for 10 mins:
80 Mt. Climbers
10 Sit Ups
-rest 2 mins-
Every 2 mins for 10 mins:
80 Mt. Climbers
20 Chair Step Ups
**If you are not finishing each interval with 15ish seconds to spare, adjust your reps to something that allows you a brief rest period.
CrossFit Wig Wag 