CrossFit Wig Wag – CrossFit

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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


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.