CrossFit Wig Wag – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18
18 Hang Squat Snatch
18 Ab Mat Sit Ups
18 Push Ups
Hang SQUAT snatches are performed from above the knee and caught in the squat. They can be done with a KB, DB or Barbell.
If using a KB or DB, you must do 18 reps on both your right and left. If using a barbell, try going a little heavier than you normally do.
No Equipment Version:
18 2 Plank Shoulder Taps + Squat
18 Sit Ups
18 Push Ups
2 Plank Shoulder Taps+ Squat is a combo movement.
You will drop down into a plank, tap your right shoulder, tap your left shoulder, jump your feet back in and perform a squat. That is 1 rep.
Finisher
Metcon (AMRAP – Reps)
AMRAP x 5
Plank Complex
6 Alternating Plank Shoulder Taps+8 Grass Hoppers+10 Mt. Climbers
1 complex=1 rep.
Just like our V Sit Complex, you must complete all movements in the complex before you can rest.
