CrossFit

wod

CrossFit BFG – CrossFit Warm-up Gymnastics Handstands EMOMx10: 20 sec handstand hold inside your box / frog hold / headstand hold Gymnastics Push-ups EMOMx10: 10-14 push-ups / box push-ups Metcon Metcon (Time) 10 rounds for time: 15 overhead squats (empty barbell) 10 thrusters 5 toes to bar / knees to elbows Cool Down

Metcon

wod

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Endurance Metcon: 30 min Max Calories (Row/Bike/Ski) 0-10 mins (Every 2 mins inc 0:00) 30 jumping lunges 10-20 mins: (Every 2 mins inc 10:00) 20 DB hang snatches 20-30 mins: (Every 2 mins inc 20:00) 10 Burpees Score= Total calories at the…