Day: October 4, 2023

CrossFit Wig Wag – CrossFit

Warm-up

20 Prone PVC Lifts

20 Overhead Thoracic Opener

4 Sets:

20 Standing Hollow Pull Downs

5 Hollow IYT

3 Sets:

30s Hollow Hold Lat Pull Downs

30s Standing Banded Arch Hollows

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 20

400m Run
Work:rest-1:1

Every 400=1 rep. Must be back before time runs out for it to count.

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

6 Seated Barbell Front to Back Presses

12 V Sits

6/6 (1) DB Strict Press

-immediately into-

AMRAP X 10

12 Barbell RDLs

24 Ab Mat Sit Ups

6/6 Bulgarian Split Squats