CrossFit BFG – CrossFit Metcon (Time) Warm up: 30 secs on / 30 secs off – DB overhead hold – Press up hold – Weighted bridge hold – Squats hold X 2 Metcon: For time 50-40-30-20-10 Jumping lunges 25-20-15-10-5 DB thrusters 10-8-6-4-2 Down ups
CrossFit BFG – CrossFit Metcon (No Measure) Wednesday session: Warm up core: 40 secs on / 20 secs on off – Side plank right – Side plank left – V sit – Ankle taps obliques X 2 Metcon: All EMOM *more for quality- choose rep scheme suitable for you. 0-4 mins: 25 Air squats 4-8…
CrossFit BFG – CrossFit Metcon (No Measure) Tuesday session: Warm up: 30 sec bridge hold 30 sec Hilo plank 30 sec vsit 30 sec rest 3 rounds EMOM x 8 10 DB snatch + 10 Air squats Add 1 rep to each every min until failure if you can go no further just stay at…
CrossFit BFG – CrossFit Metcon (Time) Monday’s live workout Warm up: 30 Sec squat hold bottom 30 plank hold 30 sec hollow hold 30 sec rest X 3 Metcon: For time: 120 Air squats Every 20 reps * 10 jumping lunges 90 Hand release push ups Every 15 reps * 10 Down ups 60 Ab…
CrossFit BFG – CrossFit Metcon (Time) Warm up: Shoulder activation Single leg glute work Hollow rocks Metcon: For time 30-24-18-12 DB snatch DB OH reverse lunges DB hang Clean and Jerk Ab mat sit ups
CrossFit BFG – CrossFit Metcon (No Measure) Thursday live session: Warm up: 1 min plank 30 sec side 30 sec side 3 rounds (continuous no rest) Metcon: 2 min on / 1 off 1- 40 Jumping squats In remaining time max clap or hand release push ups 2- 20 DB thrusters In remaining time max…
CrossFit BFG – CrossFit Metcon (Time) Tuesdays live workout: Warm up: 20 sec bridge hold 20 sec v sit hold 20 sec bridges 20 sec v ups 20 sec rest 20 sec rest 20 sec press up hold 20 sec plank hold 20 sec rest 20 sec wall sit hold 20 sec air squats 20…
CrossFit BFG – CrossFit Metcon (No Measure) Mondays live workout Metcon: Every 4 mins x 4 30 Air squats 25 ab mat sit ups 20 jumping lunges 15 Hand release P U 10 Down ups
CrossFit BFG – CrossFit Metcon (No Measure) Thursdays live home workout! Warm up: 30 secs on / 30 secs off Bird dog Bridges V sit Air thrusters Metcon: W1- 100 Burpees for time ( Rest 3 mins ) W2- 5 rounds for time DB- DT Use 2 dB/ KB if possible Or alternatively 1 dB/…