CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) For time 30 min Time cap- 50–40-30-20-10 Lunges 25-20-15-10-5 Push ups 50-40-30-20-10 Sit ups 25-20-15-10-5 V-ups / Tuck ups 50-40-30-20-10 Air squats 25-20-15-10-5 Burpees
CrossFit BFG – CrossFit View Public Whiteboard () Metcon (Time) Warm up 5 x 30 Russian twists 20 side plank dips 10 Hilo planks Metcon 5 rounds 5 x 1 dB snatch + 2 oh lunges 20 sit ups 5 x 1db snatch + 2 oh lunges 20 Alt v ups 5 rounds 5 x…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: 10 rounds- 10 jumping squats 10 jumping lunges 10 rounds- 8 Hi-Lo planks 8 Alt Vups 10 rounds: 6 hand release push ups 6 head touch down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x 18 1- Push ups 2- sit ups 3- Jumping lunges Choose a rep scheme you can look to maintain throughout 🙌🏼 Amrap x 10 9 hang dB cj 6 oh lunges 3 devil presses Rotate arm each round
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 5 sets 12 Tuck ups 10 alternating v ups 8 Hi-Lo planks Metcon- For time- split however you like 250 Air squats 200 Sit ups 150 Jumping Lunges 100 Hand release push ups 50 Burpees
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Warm up- 6 rounds 20 Russian twists 10 Hi Lo planks 5 Tuck ups Metcon: 1 min on / 1 min off For max reps – Single arm Devil press – Ab mat sit ups – squat + pistol combo – Alternating v ups…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 21 air squats 14 dB snatches 7 burpees Rest 5 15 min AMRAP 21 jumping lunges 14 hang dB cj 7 Calories or burpees
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: Try to complete as fast as possible: 50 Air squats 40 Sit ups 30 Jumping Lunges 20 Hand release push ups 10 Burpees Rest 2 mins Record your splits for each one of the 5 sets.
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) WOD 1- For time 100-80-60-40-20 Jumping Jacks 50-40-30-20-10 Sit ups WOD 2- For time 5 rounds 20 alternating drop lunges 10 push ups 20 drop squats 10 push ups WOD 3- EMOM x 14 1- 10 reverse burpees 2- 10 squat + pistol combo
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Metcon 1- 20-18-16-14-12-10-8-6-4-2 Push ups Pistols or double for jumping lunges Metcon 2- 3 rounds for time 5 x 1 devil press + 2 oh lunges (all right arm£ 20 V-ups 5 x 1 devil press + 2 oh lunges (all left arm) 10 down…