Author: aleksrata

CrossFit Wig Wag – CrossFit

Metcon

“It’s A Trap” (5 Rounds for calories)

5 Rounds:

Every 5:00

:30 Max Calorie Assault Bike

CrossFit Wig Wag – CrossFit

Metcon

Metcon (No Measure)

EMOM x 30

Mins 1-5

12 Calorie Row

Mins 6-10

12 Barbell Bicep Curls

Mins 11-15

12 Goblet Squats

Mins 16-20

12 Barbell Shoulder Presses

Mins 21-25

12 Ab Mat Sit Ups

Mins 26-30

12 Calorie Row

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk

Metcon

Metcon (5 Rounds for reps)

AMRAP X 5 Rounds

2:00 on/1:00 off

8 Pull Ups

8 Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Weightlifting

Push Jerk (3@55%
2@60%
3@65%
2@70%
2@75%
1@80%)

Metcon

Metcon (5 Rounds for reps)

AMRAP X 5 Rounds

2:00 on/1:00 off

8 Pull Ups

8 Shoulder 2 Overhead

CrossFit Wig Wag – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 26

4 Dbl DB Thrusters

6 Dbl DB Push Presses

8 Dbl DB Reverse Lunges

10 Machine Cals

8 DB Box Step Ups

6 Box Jump Overs

4 Burpee Box Jump Overs

10 Machine Cals