Lockdown 3.0 Day 58

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 15 1- 15/12 cal bike or 40-60 mountain climbers 2- 20 dB hang snatch 3- 35 air squats Rest 2 mins EMOM x 15 1- 30- 60 Double unders or 20 sit ups 2- 20 DB oh lunges 3- 15 down ups

Lockdown 3.0 Day 54

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets- 45 sec v sit hold 10 Hi- Lo planks 45 sec plank hold 10 Tuck ups Metcon: Working 1 min on / 1 min off To complete 100 Jumping squats 100 push ups 100 sit ups 100 jumping lunges 100 burpees

Lockdown 3.0 Day 53

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) BFG Tuesday Warm up: 40 bridge crunches 30 Russian twists 20 Tuck ups 1 min v-sit hold Rest 1 min x 3 Metcon- For time: 5 rounds 20 Ab mat sit ups 20 DB reverse lunges 3 rounds 30 HRPU 20 DB Hang squat cleans 1…

Lockdown 3.0 Day 52

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Core: 10 rounds 10 Hi-Lo planks 10 Side plank dips R 10 Side plank dips L Metcon: EMOM x 40 1- 15/12 cal bike or 50 Mountain climbers or 50 DU/ 100 singles 2- 10 DB CJ + max sit ups 3- 10 dB snatch…

Lockdown 3.0 Day 49

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 15 Tuck ups 30 Russian twists 15 kick ups 30 Russian twists EMOM x 15 1- 7 Down up squat lunge 2- 14 V-ups 3- 14 Alternating pistols 10 rounds for time 5 Burpee tuck jump 10 Jumping lunges 5 Ninja jumps 10…

Lockdown 3.0 Day 48

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 20 sec plank 20 sec press up 20 sec Hilo 30 sec rest 20 sec vsit 20 sec hollow 20 sec tuck ups 30 sec rest x 3 Metcon- 8 min Alt EMOM 1- 15 Push ups 2- 15 Burpees Rest 2 8 min EMOM…

Lockdown 3.0 Day 47

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 10 side v-ups each side 10 Tuck up + 4 Russian twists 10 sit up + v-up combo EMOM x 15 Min 1: 20 double jumping lunges Min 2: 20 push ups Min 3: 60 Russian twists Metcon: 6 rounds 10 single…

Lockdown 3.0 Day 46

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Core- 4 sets 30 Toe touches 15 side plank dips R 30 russian twists 15 side plank dips L Metcon Bday wod for Gem 25 min amrap 16 G TOH 02 E xplosive push ups 96 M ountain climbers / 25 Cals (alternate each round)…

Lockdown 3.0 Day 45

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 30 1. 45 sec Calories or Mountain climbers/ High knees (alternate each round) 2. 12-18 Thrusters 3. 12-16 Burpees

Lockdown 3.0 Day 42

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 15 suicide planks 20 side crunches (each side) 30 Russian twists 40 sec plank EMOM x 15: 0-5 mins: 16 Push Ups 5-10 mins: 32 Jumping Lunges 10-15 mins: 16 Push Ups 5 Rounds for time: 10 Down up Pistols 10 Squat…