Suspension Training
CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) Single leg squats Jump Lunges Jump squats squat hold Squat pulse split lunges Cool Down
Intensity x3
CrossFit BFG – Intensity x3 Warm-up Metcon Metcon (No Measure) 24 Minute EMOM 8-15 cal bike 8-18 Burpees 10-25 wall balls REST Cool Down
Crossfit Endurance
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) 50 DU 40 Wall balls 30 Burpees 20 Ab mat sit ups 10 clusters 4 rounds Cool Down
Crossfit
CrossFit BFG – CrossFit Warm-up Gymnastics Butterfly Pull ups Gymnastics Pull EMOM 10 Minute EMOM 5-15 Butterfly/Kipping pull ups Metcon Metcon (AMRAP – Rounds) Sprint work 20/15 cal row 20/15 Burpees over rower 1 minute 30 secs rest AMRAP 20 minutes Cool Down