CrossFit Wig Wag – CrossFit
Warm-up
20 Prone PVC Lifts
20 Active Hanging Lat Shrugs
5-4-3-2-1
Scaled Dragon Flags
10-8-6-4-2
Bird Dog Row
Accumulate 30 Hollow Lats with a Foam Roller
Metcon
Metcon (AMRAP – Rounds)
Every 3:00 x 10
12/8 Ass Bike Cals
Score=successful rounds
Accessory Work
Metcon (AMRAP – Rounds)
Every 3:00 x 10
25ft Farmer Carry Lunges
*Body Weight Movement
15 Sumo Goblet Squats
Rounds 1&2- 10 Push Ups
Rounds 3&4- 5 Strict Chin Ups
Rounds 5&6- 10 V Sits
Rounds 7&8- 5 Strict Pull Ups
Rounds 9&10- 10 Alternating Pistols
score=successful rounds
CrossFit Wig Wag 