CrossFit Wig Wag – CrossFit
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)
CrossFit Wig Wag 