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CrossFit Wig Wag – CrossFit

Bro Sess Thursday

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Metcon

Metcon (2 Rounds for reps)

AMRAP x 8 mins:

5 Right DB Bent Over Rows

5 Right DB Bent Over Reverse Flys

5 Right DB Bicep Curls

5 Right DB Arnold Presses

-rest 1 min-

AMRAP x 8 mins:

5 Left DB Bent Over Rows

5 Left DB Bent Over Reverse Flys

5 Left DB Bicep Curls

5 Left DB Arnold Presses
Time for a pump sess. You will AMRAP all on your right before you rest and then AMRAP all on your left.

Movements are programmed to be single arm movements so a DB/KB would be best. With a barbell you would have to modify some movements. As always, you can also use any weighted object you have at home. The point here is intensity not volume. The more reps the bigger pump.

Scoring: I programmed 2 rounds for reps, Meaning the first AMRAP is a “round” and then the second AMRAP is a “round.” Keep track of rounds and reps and then convert to reps at the end. One round of each AMRAP is 20 reps.

Finisher

Metcon (No Measure)

Accumulate 2 mins of :

Hollow Hold

-into-

Accumulate 2 mins of:

Plank Hold

-into-

Accumulate 2 mins of:

Boat Hold (Vsit with knees bent)

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