CrossFit BFG – CrossFit
Metcon (Time)
Wednesday live session:
Warm up:
3 sets
20 pvc pipe dislocations
20 reverse lunges
20 Hilo planks (10each side)
Metcon for time:
30-27-24-21-18-15-12-9-6-3 Air squats
20-18-16-14-12-10-8-6-4-2 Push ups
10-9-8-7-6-5-4-3-2- 1 Down ups
Rest 3 mins.
15-12-9-6-3 Jumping air squats
10-8-6-4-2 Clap push ups or Hand R PU
5-4-3–2-1 Burpees