Day: August 9, 2023

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

Every 3:00 x 3 Rounds complete:

100m-200m-300m-400m Run
You will complete 1 run every 3:00. Increasing distance every interval. You will do this 3 times through with a total time of 36 mins.

Your rest time will be whatever time you have left in the 3:00 interval.

Record your slowest 400m.

Accessory Work

Metcon (No Measure)

For Quality:

12-10-8

Bulgarian Split Squats (each leg)

*after each set complete

3 Rounds:

30s Wall Sit

30 Laying Banded Hamstring Curls

15 Glute Bridges

12-10-8

Bench Press

*after each set complete:

3 Rounds:

30s Chin over bar hold

30 Banded Tri Extensions

15 Decline Push Ups