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…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon for time- 100 dB snatch Emom 5 burpees (inc 0:00) 75 dB hang CJ Emom 10 sit ups 50 dB thrusters Emom 15 air squats 25 min Time cap
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 40 on/ 20 off Plank hold Shoulder taps Hi-Lo planks x 2 40 on / 20 off V-sit hold Tuck ups Toe touches x 2 Metcon- Repeat from last week but For time 100 Jumping squats 100 push ups 100 sit ups 100 Jumping lunges 100…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 15 1- 15 push ups + 15 air squats 2- 30 Jumping lunges 3- 30 side plank dips (15/15) 10 rounds for time: 5 burpees 10 hand release push ups 15 narrow squats
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon 10 rounds: 10 DB hang cleans 10 Hand release push ups 8 rounds: 8 DB Overhead squats 10 V-ups / Tuck ups 6 rounds: 6 DB S/A devil presses 10 down ups