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) 2 Minutes on 1 Minute off x 7 15/10 cal row 15 burpees over rower 15 wall balls Max Squats 2 Minutes on 1 Minute off x7 15 Thrusters 15 t2b 15 swings Max press ups Cool Down


CrossFit BFG – CrossFit Warm-up () Metcon Metcon (AMRAP – Reps) AMRAP 7 Power Clean (85Kgs/60Kgs) EMOM: 10 Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) 20 Mins. AMRAP 8 Thrusters (60Kgs/42.5Kgs) 6 Rope Climbs 12 Box Jumps (30″/24″) 200m Run With MedBall (9Kgs/6Kgs) Cool Down