CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live session: Warm up: 3 sets 20 pvc pipe dislocations 20 reverse lunges 20 Hilo planks (10each side) Metcon for time: 30-27-24-21-18-15-12-9-6-3 Air squats 20-18-16-14-12-10-8-6-4-2 Push ups 10-9-8-7-6-5-4-3-2- 1 Down ups Rest 3 mins. 15-12-9-6-3 Jumping air squats 10-8-6-4-2 Clap push ups or Hand R…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Metcon- 1 min on / 1 min off For Max Reps Unbroken plank = 30 reps 1- 1 min plank or Max Cals 2- DB/KB snatch or Barbell GTOH 40/30 3- Amrap- 10 air squats + 10 Jumping lunges 4- Hand release…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Warm up: 3 sets 15 press up toe touches 10 v sit to l sit 5 walk outs Metcon: 0-7 mins : AMRAP 7 Single arm Devil press 7 Sit ups 7 DB OHS ( 1 min rest) 8-15 mins: EMOM 6-15…