CrossFit BFG – CrossFit Warm-up Gymnastics Strict city EMOMx10: 3-5 strict pull-ups EMOMx10 3-5 strict handstand push-ups Metcon Metcon (Time) 5 rounds for time: 100 double unders / 200 single unders 21 hang power snatches (empty barbell / pvc pipe) 15 overhead squats 9 snatch balance Cool Down
CrossFit BFG – CrossFit Endurance WOD Warm-up Metcon Metcon (Time) For time: 50-40-30-20-10 Empty bar thrusters 25-20-15-10-5 Burpees Rest 5 mins, For time: 50-40-30-20-10 Burpees 25-20-15-10-5 Empty bar thrusters Cool Down
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: (empty barbell) 5 rounds of: 10 strict presses 10 thrusters 30 sec elbow plank hold 30 sec straight arm plank hold Metcon: 10 rounds for time: 5 burpees 10 push-ups 15 front squats (empty barbell)
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 20 Air squats 10 Shoulder taps 5 hollow to vsit x 3 Metcon: EMOM x9 1- 50 sec cals/skips/star jumps 2-20 DB Hang Snatches 1xdb 3-10-16 Burpees over DB Rest 3 mins x3
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 45 sec plank 10 hollow to vsits rest 30 secs x4 Metcon: EMOM x18 1-14-20 Cal Row/14-20 DB snatches 2-8-12 Burpees over rower/DB [REST 2 MINS] EMOM x 18 1-10-15 Cal Bike/ 40 secs max skips 2- Alternate between 20 Jumping Lunges/20 Air…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 30 sec Squat Hold 30 sec DB/KD Overhead hold 30 sec rest x4 Metcon: Strength and size For Quality 4 rounds: 10 Db Strict press 10 Wide push ups 4 rounds: 10 Split squats each side 10 High Jumping squats 4 rounds: ON dumbbells…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) warm up: 40 secs on/ 20 off v sit hold press up hold hollow hold x3 Metcon: 5 rounds for time: 20 sit ups 1 round of db dt right arm 10 v ups 1 round of db dt left arm
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Warm up: 30 sec star jumps 5 walkouts w push up x 4 Metcon: 7 MIN AMRAPS x3 {3 min rest between each.} 1- 7 min Max Cals or 7 min Amrap of: 30 Mountain Climbers 20 Star Jumps 10 High Knees…