Wakanda Forever WOD

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: all with pvc pipe 10 deadlifts 10 presses 10 squats x3 Metcon: ‘WAKANDA FOREVER’ For time: 11 Devil Press 29 DB snatches 76 Wallballs/ Single arm thrusters Rest 3 mins Repeat.

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up 1 min plank 30 sec side + 30 sec side 30 sec rest x 3 Metcon: Emom x 14 4-7 push ups + 14 Air squats rest 2 mins E2mom x 7 14/10 Cal or 50 DU or 100 singles + 7 burpees

Saturday Workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 40 Mins Total: 1 Min on/ 1 Min off For Max Reps 1- Max Cals or Skips 2- Wallballs or Single arm thrusters 3-Max Cals or Amrap 10 star jumps +10 High Knees 4- Max Sit ups 5- Max Single arm devil press

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Strength and Size WOD Warm up: 1- 20 sec wall sit, 20 sec squat hold, 20s rest 2- 20 Sec side plank, 20 sec opp side, 20s rest. x 3 Metcon: Emom x 10 1- 10 Weighted Squats 2 x DB 2- 20 jumping…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Thursday BFG Warm up: 3 rounds 20 shoulder taps 10 Hilo planks 30s rest Metcon: For time 100 Ab mat sit ups 75 Hand release push ups 50 Burpees 25 single arm devil presses

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Wednesday BFG Warm up- 1 min plank 1 min v sit 1 min Rest x 3 Metcon- For Max Reps 40 on / 20 off – Cals / Mountain climbers – Skips/ High knees – Jumping squats – Cals/ Star jumps – Head touch…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday Metcon Warm up 15 shoulder taps 15 toe touches 15 hollow to v sit x 3 EMOM x 15 1- 45 secs max Cals/ mountain climbers 2- 30 Air Squats 3- 25 Sit ups Straight into… EMOM x 15 1- 45 secs max…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday BFG Warm up: 30 on / 30 off Wall sit hold Press up hold Shoulder taps x 3 Metcon: 0-10 mins: Every min 4-8 Narrow push ups + 4-8 Wide push ups 10-20 mins: 1- 15-20 Light weighted jumping squats 2- 20 Jumping lunges

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Thursday BFG Warm up / core work Emom x 12 1/ 40 sec hold Alt between Plank, Press up, V sit 2/ 8-15 V ups Metcon: 10 min Amrap 5 down ups 10 DB push presses 15 Air squats