CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Warm up: 20 sec press up, 20 sec plank, 20 sec rest 20 side plank R, 20 sec side plank L, 20 sec rest Metcon: Every 2 mins x 6 50 Double unders or 50 star jumps 20 Jumping lunges Every 90 seconds…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Saturday morning BFG EMOM x 40 1- 45 sec max Cals or Mountain climbers 2- 20 DB hang snatch 3- 45 sec max Double unders/ Jumps over DB 4- Rest 5- 45 sec max Cals or Star Jumps 6- 20 DB hang CJ 7- 45…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 30 Mins Total. 0-10mins Alt EMOM 1/ 10-15 DB strict press 2/ 10-15 Narrow grip push ups 10-20 mins EMOM 4-8 Db Squats + 4-8 DB reverse lunges 20-30 mins Alt EMOM 1/ 10-15 DB bent over rows 2/10-15 wide grip push ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Thursday BFG Metcon For time- 10 rounds 10 Jumping lunges 10 sit ups 10 push ups Rest 2 mins: 10 rounds: 5 pistols/ 10 Air squats 5 V ups 5 Hand release down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday BFG workout Warm up 3 sets- all With pvc pipe 10 stiff leg Deadlifts 10 strict press in front of neck 10 back squats 10 strict press behind the neck Metcon For time: 40-30-20-10 Double unders/ Mountain climbers Jumping squats *between each set must complete…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up 15 sec vsit hold 10 reverse lunges 5 walk outs w push up x 3 Metcon: Alt Emom x 10 1- 20 Kb russian swings 2- 20 ab mat sit ups Rest 2 mins Every 2 mins x 5 10/15 cals or 40…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Metcon 1 min on : 1 min off 30 mins Total: – Max Cals or 30 sec Plank + 30 sec press up hold – Amrap 8 DB hang CJ + 8 Air squats – Max Cals or Amrap 8 ab mat…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Metcon: 5 x EMOM 4 (All with 1 min rest between each) 1- mountain climbers 2- ab mat sit ups 3- push ups 4- jumping lunges 5- Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday BFG live Warm up: 10 sec press up hold 10 sec r leg off 10 sec left leg off 10 sec r arm off 10 sec l arm off 10 sec press up hold 30 sec rest x 3 Metcon: Cash in: 30 Calories or…