CrossFit Wig Wag – CrossFit
Weightlifting
Shoulder Press
If you have the ability to build in weight, you are to spend 20 mins building to a heavy 10 rep.
If you have a single DB/KB, I want you to turn the 20 mins into a E2MOM (every 2mins on the min) and perform a set of 10 on each arm.
Metcon
Metcon (Time)
For Time
10 Rounds:
10 KB/DB Swings
20 OAA KB/DB Cleans
30 KB/DB S2OH
OAA=One Arm Alternating
The KB/DB Cleans come from the ground every time and they are alternating. You will do 20 total.
S2OH is NOT alternating but is also 30 total.
Barbell Version:
10 Rounds:
10 KB/DB Swings
10 Cleans
15 S2OH
No Equipment Version:
10 Rounds:
20s Handstand Hold
10 Burpees
20 V Sits
CrossFit Wig Wag 