CrossFit Wig Wag – CrossFit
Weightlifting
Zots Press
Build to a set of 8.
This is a very challenging exercise. If you do not have a barbell, you can use one DB with both hands in the front rack position BUT I would highly suggest you find a broom or some sort of rod and work on technique!
This exercise requires a lot of shoulder mobility and if you have problems keeping good form then spend 15ish mins trying to get comfortable here.
*Do not bounce in the bottom position!
Metcon (AMRAP – Rounds and Reps)
“Ceiling Fan”
AMRAP x 15 mins
20 OAA DB Snatches
40 Double Unders
20 OA DB Overhead Reverse Lunges
40 Double Unders
OAA=one arm alternating
OA=one arm
*lunges are reverse and legs will alternate but you will do 10 with the weight in your right hand then switch to left.
DU modifications:
80 Singles Unders
80 Mt. Climbers
CrossFit Wig Wag 