CrossFit Wig Wag – CrossFit
Metcon
Metcon (Time)
5 Rounds:
20 One Arm Alt. Devil Presses
20 KB/DB Shoulder to Overhead
20 KB/DB Back Squats
200m Run
You will only need one KB/DB for this entire WOD.
Devil presses are one arm and alternating with 10 on your right and 10 on your left. (20 total)
Shoulder to overhead does not need to alternate but complete 10 on your right and 10 on your left.
When you do back squats, you will put your KB/DB on your back/neck. Whatever’s comfortable back there.
Running alternatives:
100 Mt. climbers
50 DU
100 Singles
No equipment version:
4 rounds
20 burpees
20 push ups
20 air squats
200m run
Finisher
Metcon (AMRAP – Reps)
AMRAPx 3mins
V Sit Complex:
Left V Sit+ Right V Sit+ V Sit
Each completed complex will equal 1 rep.
We’ve done this complex in class before. You will be do a one leg v sit then the other leg v sit then a standard v sit.
This complex must be unbroken. Once you start your complex you must complete it before you rest again.
Up down, up down, up down, rest.
CrossFit Wig Wag 