Home Workout

CrossFit BFG – CrossFit Metcon (No Measure) Friday live workout Warm up: 20 on : 10 off x 3 High knees Open the gates Arm windmills Hi lo plank Metcon: choose a rep scheme suitable for you and that you can maintain for each one!! 7 min emom Every min 10 Jumping squats + 4-8…

Home Workout

CrossFit BFG – CrossFit Metcon (No Measure) Thursday live workout Metcon: 2 mins on/ 1 min off 1- 40 sec wall sit hold + 20 air squats In remaining time max jumping lunges 2- 40 sec V-Sit hold + 20 DB Russian twists In remaining time max V- ups 3- 40 sec press up hold…

Home Workout

CrossFit BFG – CrossFit Metcon (Time) Warm up: Plank continuous : 1 min 10 secs on each -Normal -left arm off -right arm off -left leg off -right leg off -Normal 30 sec rest x 3 Metcon: For time- (20 min cap) 20-18-16-14-12-10-8-6-4-2 DB snatches + Ab mat sit ups directly into… 10-9-8-7-6-5-4-3-2-1 DB Hang…

TUNECHI BDAY WOD

CrossFit BFG – CrossFit Metcon (Time) T.U.N.E.C.H.I BDAY WOD For time (15 min time cap) Cash in- 34 Down ups 6 rounds: 10 Mountain climbers (Both knees up count as 1 Rep) 9 Reverse lunges 8 Hand release push ups 6 Pistols/ Jumping Squats Cash out- 28 Down ups

Homeworkout

CrossFit BFG – CrossFit Metcon (AMRAP – Rounds and Reps) Monday live: Warm up- continuous no rest 45 sec v sit 45 sec ab mat su 45 sec plank 45 sec ab mat su 45 sec hollow hold Metcon: 2 min on/ 1 min off All AMRAPS 1- 9 jumping lunges + 9 DB hang…

Home workout

CrossFit BFG – CrossFit Metcon (Time) Friday live workout: Warm up: Holds 40 on / 20 off x 2 Wall sit Press up Squat hold DB OH hold (20 L/R) Metcon: 3 mini workouts try and complete each one as fast as possible!! For time: 0-8 mins- 25-20-15-10 Air squats DB hang snatch 8-15 mins:…

Home workout

CrossFit BFG – CrossFit Metcon (Time) Thursdays live workout Metcon: For time: all body weight. Split it up however you like…. 75 Air squats 75 push ups 75 ab mat sit ups 75 Reverse lunges 75 Down ups

Home workout

CrossFit BFG – CrossFit Metcon (Time) Wednesdays live session: Warm up: 30 sec- v sit 20 sec- Russian twists 10 sec- V ups 30 sec rest 30 sec press up hold 20 sec plank hold 10 sec hi lo plank Metcon: Every 7 mins x 3 30 jumping lunges/ or jumping squats 15 hang snatches…

Home workout

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday live Warm up: 20 secs on/ 10 off DB overhead left DB overhead right DB squat hold 4 rounds Metcon: 10 rounds for time 10 DB snatch 8 DB overhead or Goblet reverse lunges 6 burpees over DB 4 DB hang CJ 2 DB hang…

Home workout

CrossFit BFG – CrossFit Metcon (No Measure) Alt EMOM x 12 1st min: 7 push ups + 14 Air Squats 2nd min: 14 Burpees Rest 2 mins Alt EMOM x 12 1st min: 20 Ab mat sit ups 2nd min: 45 sec vsit/plank hold (alternate each round) Choose a rep scheme suitable for you!!