Lockdown 3.0 Day 19

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm Up: 3 sets 5 HR push ups 10 Toe touches 15 Squats Metcon: EMOM x 9 1- 45 sec Max Cals/ Mountain Climbers/ High Knees/ Star Jumps 2- 16 DB Hang snatch/CJ/thruster 3- 14 Burpees over DB REST 3 mins x 3

Lockdown 3.0 Day 17

CrossFit BFG – CrossFit View Public Whiteboard Home workout (No Measure) Saturday morning EMOM. x 40 1- 45 sec Max Calories or Skips or Mountain climbers 2- 10 DB snatches + 20 Jumping lunges 3- 10 DB thrusters + 10 push ups 4- Max Burpees 5- Rest

Lockdown 3.0 Day 16

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 15 40 secs on/ 20 off 1- Pulse lunges (left) 2- Pulse lunges (right) 3- Skaters Metcon: 10 rounds of 5 crawl out double push ups 10 double jumping squats 20 shuffle lunges

Lockdown 3.0 Day 15

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) EMOM x 12 1- 1 min Push up hold 2- 50 sec Plank hold 3- 40 sec V-Sit hold 4- 30 sec Hollow hold Metcon: For time- 3 rounds: 50 Air Squats 50 Jumping Lunges Straight into 3 rounds: 25 Burpees 25 Push ups

Lockdown 3.0 Day 14

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 10 side plank reach + crunch 20 alternating V ups 30 russian twists Metcon: 10 rounds of- 6 Down up squat lunge 12 Narrow – wide HR push ups 18 Jump pulse lunges

Lockdown 3.0 Day 13

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday BFG Warm up: 30 sec v sit hold 30 sec Hollow hold 30 sec bicycle crunches 30 secs rest x 3 Metcon: 5 rounds for time: 12 DB OH lunges 8 Hang snatches 4 Devil press (snatch style) 12 Burpees over DB 4 Devil press…

Lockdown 3.0 Day 12

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Every 2 mins 1- 1.40 work Max Cal row/ Bike Or Amrap 20 mountain climbers + 20 star jumps 2- 1.40 work AMRAP 10 Air squats + 10 Jumping lunges 3- 15 Burpees In remaining time max dB thrusters 1 min Rest x 5

Lockdown 3.0 Day 9

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: 20 slow mountain climbers 20 sec star side plank right 20 slow mountain climbers 20 sec star side plank left 5 rounds: 12 alternating one arm burpees 6 alternating one leg burpees 3 reverse burpees Rest 3 mins 5 rounds: 10 forward back lunge…

Lockdown 3.0 Day 8

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 30 sec plank 15 sec right arm off /leg 15 sec left arm off / leg Alternating each round 30 secs rest x 4 Metcon: 12 Min AMRAP 5 down ups 10 Push ups 15 Air squats Rest 3 mins 5 Rounds for…

Lockdown 3.0 Day 7

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: 10 side v-ups 20 alternating side v ups 30 sec Max Russian twists 10 rounds for time 10 inch worn push ups 20 alternating double lunge 30 alternating Cossack squats