CrossFit Wig Wag – CrossFit
Metcon
Today is Day 1 (test day) of the Performance Plus “Build Your Engine” program. We will be spending the next couple months completing this program on Thursdays.
You will be using your average Watts to determine paces for all following workouts so make sure to log these numbers today.
*This program may be done on any of the cardio machines.
20min Assault Bike Watts Test (AMRAP – Reps)
For Watts:
20min Ass Bike
You will be riding for 20mins to see your average Watts (power output)
Set your bike up by doing the following:
-click Target Time
-set for 20min
-ride for 20min
At the end, the monitor will show you your average Watts.
Score this number.
3min Assault Bike Watts Test (AMRAP – Reps)
For Watts:
3min Ass Bike
1min Assault Bike Watts Test (AMRAP – Reps)
For Watts:
1min Ass Bike
CrossFit Wig Wag 