Suspension Training

CrossFit BFG – Suspension Training Warm-up Metcon Metcon (No Measure) 30/30 Press ups/ Chest fly Tricep extensions/ underarm rows Reverse fly/Dumbell shoulder press knee tucks Cool Down

Crossfit endurance

CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (No Measure) 30/30×4 Burpees over bar Thrusters DU High swings Power snatch wall balls squats pull ups Pistols Hand release Press ups Burpees over bar Cool Down

CrossFit

CrossFit BFG – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 7 Power Snatch (50Kgs/35Kgs) EMOM: 7 Wallballs (9Kgs/6Kgs) Metcon Metcon (Time) 3 Rounds for time:: 30 Alternating Pistols 20 Pull-Ups 10 Hang Power Cleans (80 Kgs/60 Kgs) Cool Down