Author: alicjarat22

CrossFit Wig Wag – CrossFit

Metcon

Schmalls (Time)

For Time

800 meter Run

Then 2 Rounds of:

50 Burpees

40 Pull-Ups

30 Pistols

20 Kettlebell Swings (1.5/1 pood)

10 Handstand Push-Ups

Then, 800 meter Run

CrossFit Wig Wag – CrossFit

Weightlifting

Clean (1×1)

Build to a heavy single for today

Metcon

Metcon (Time)

For Time:

5 Rounds

5 Cleans

10 Toes 2 Bar

15 Ass Bike Cals
Time cap:18

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

400m Run @ moderate pace

400m Run @ recovery pace

400m Run @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

300m Run @ recovery pace

400m Run @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

200m Run @ recovery pace

400m @ moderate/fast pace

-rest 1:00-

400m Run @ moderate pace

100m @ recovery pace

400m @ Moderate/fast pace

CrossFit Wig Wag – CrossFit

Weightlifting

Terror Squats (8×8
)

Complete 8 sets on each side.

1 DB + 1 KB

Metcon

Metcon (AMRAP – Reps)

AMRAP x 12

2-4-6-8-10-12…

KB Complexes

*5 Shuttle Runs after each set
KB Complex=

1 Row + 1 Clean + 1 Reverse Lunge

*1 KB and you must complete all complexes on both R&L.

CrossFit Wig Wag – CrossFit

Metcon

Metcon (Time)

For Time:

4 Rounds

400m Run

30 Push Ups

45 Air Squats

60 KB Swings