Lockdown 3.0 Day 32

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 min on / 1 min off Metcon: 1- 40 Jumping squats + in remaining time Amrap 10 DB hang snatches + 10 DB hang CJ 2- 30 sit ups + in remaining time max DB overhead lunges 3- 20 Burpees + in remaining…

Lockdown 3.0 Day 29

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 5 v-up + side v-up combo 10 v-up + sit up combo 15 Suicide plank 40 sec on/ 20 sec off x 15 mins Min 1: Back + Forth lunges right Min 2: Back + Forth lunges left Min 3: Squat +…

Lockdown 3.0 Day 28

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Warm up- Core 1 min Press up hold 1 min Plank hold 1 v-sit hold x 3 (No rest) Metcon: 4 min on / 1 min off x 6 30 air squats 25 sit ups 20 jumping lunges 15 hand release push ups 10…

Lockdown 3.0 Day 28

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 20 alternating V-ups 10 Side plank dips each side 20 alternating plank superman 40 sec on / 20 sec off Min 1: Drop lunges Min 2: Drop squats Min 3: Squat hold x 5 5 rounds for time: 6 reverse burpees 12…

Lockdown 3.0 Day 27

CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 sets: 40 Russian Twists 20 Hi-Lo Planks 40 Bridge Heel Touches 1 Min Plank hold between sets Metcon: 3 x 10 Min AMRAP’s [2 Min REST between each] 1- 10 DB Hang snatch + 30 Lunges 2- 10 DB Hang CJ…

Lockdown 3.0 Day 26

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 12 1- 10-18 cal bike or 45 sec max mountain climbers 2- 32 air squats Rest 2 mins EMOM x 12 1- 12-16 Single arm thrusters 2- 10-16 burpees over db Rest 2 mins EMOM x 12 1-6-8 single arm devil presses 2-…

Lockdown 3.0 Day 22

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 20 Toe touches (10 each side) 10 Hilo planks 20 Russian twists 10 Tuck ups Metcon: For time- 100 sit ups 150 Jumping lunges 150 Air squats 75 push ups 75 Burpees Split it up however you want!!

Lockdown 3.0 Day 21

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 10 side plank dip + crunch 10 suicide planks 10 slow + controlled v ups 10 rounds of: 6 crawl out push ups 12 lunge knee kick (each side) 18 alternating kick sits

Lockdown 3.0 Day 20

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 5 sets: 10 side v-ups (each side) 20 slow mountain climbers 30 russian twists 40 sec plank hold 40 sec on / 20 sec off Min 1: Drop Squats Min 2: lizard climbers Min 3: Drop Lunges Min 4: shuffle cossack

Lockdown 3.0 Day 20

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Wod 1- 24 mins: 1st min : Amrap 1 squat + 2 lunge 2nd min: Amrap 1 V up + 2 sit ups 3rd min: Amrap 1 Down up + 2 HR push ups 4th min: Rest x 6 Then wod 2: 20-16-12-8-4 DB hang…