CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
For Time:
400m Run
21-15-9
Squat Cleans
200m Run
15-9-6
Push Jerks
400m Run
9-6-3
Squat Cleans
Push Jerks
This workout can be done with a barbell, dumbbell, kettlebell, milk jug, dufflebag.
If you are using a single arm, you are to perform ALL reps on both your right and left.
The run is completed before each set so you will run a 400 then do 21 squat cleans, run another 400, do 15 squat cleans etc. When you get to the middle portion, you will complete a 200 run and do 15 push jerks…another 200m run, 9 push jerks etc and once you get to the last section you will do the 400m run and both squat cleans AND push jerks before you run again.
There is always a run before you pick up your weight!
No running modifications:
400m=200 Mt. Climbers/150 DU/300 Single unders
200m=100 Mt. Climbers/75 DU/150 Single unders
**If you are tired of these above modifications you may also sub running for burpees. (But these will not count towards your Lockdown Challenge)
400m=30 Burpees
200m=15 Burpees
**If you can physically run please try to run. Forecast looks good and it’ll be good for you to get out even if its for a run. You can always scale the distance if its too difficult for you but you would like to run. 400m can be scaled to 200m and 200m can be scaled to 100m.
Finisher
Metcon (No Measure)
3 Rounds:
20 Turkish Sit Ups
20 Grasshoppers
20s Plank Hold
We may not have time for the finisher in class but make sure to get this in! Warm weather will be here shortly!!
CrossFit Wig Wag 