CrossFit Wig Wag – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

5 minute AMRAP

1 Reverse Lunge Each Leg

1 Air Squats

2 Reverse Lunges Each Leg

2 Air Squats

3 Reverse Lunges Each Leg

3 Air Squats
Continue to add a lunge to each leg and a squat every round until the 5 minutes is up.

If you want to challenge yourself, add some weight.

Metcon (Time)

5 Rounds For Time

10 Shoot throughs

30 Sit Ups

60 Russian Twists
For the shoot throughs, grab two chairs or any two objects that are of the same height.

-You will start off by doing a push up with a hand on each chair.

-Then bring your feet through in front of you where you will perform a dip.

-Then feet back through to the push up position.

**Once back in the push up position you have completed one shoot through**

Sit ups and Russian twists are body weight only. Each twist is a rep. (60 total)