CrossFit BFG – CrossFit View Public Whiteboard Home Workout (No Measure) EMOM x 12 4 Down Ups + 8 Push Ups + 12 Jumping Lunges E2MOM x 6 8 Burpees + 16 HRPU+ 24 Jumping Squats E3MOM x 4 16 Hi-Lo Planks + 32 Sit Ups + 48 Russian Twists
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Death by Tuck-ups EMOM until failure 10 Tuck Ups +1 rep each min. Until you can complete the number within the min. 40 secs on / 20 secs off – 15 mins 1/ Pulse Lunges (Left) 2/ Pulse Lunges (Right) 3/ Pulse Squats 5 Rounds for…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 30 min Rolling clock WOD 1- 50 single arm devil presses Every 5 reps- 10 V-Ups/Tuck ups WOD 2- Split however you like.. 300 Air squats 200 Sit ups 100 DB Hang snatches WOD 3- AMRAP in remaining time 4 HSPU or Pike push ups…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) EMOM x 30 1st- Max Calories or Mountain climbers 2nd- Max Reps 3rd- Rest R1/R6- DB squats R2/R7- Push ups R3/R8- Sit ups R4/R9- DB OH lunges R5/R10- Burpees over dB
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 6 rounds (3 each side) 20’side plank 10 side plank dips 20 side oblique reaches Metcon- for time 7 rounds 32 Jumping lunges 16 sit ups 8 Hilo planks Straight into.. 7 rounds 32 Air squats 16 HRPU 8 Down ups
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 10 Tuck ups 10 Kick ups 10 sit ups 10 V- Ups Metcon: 10 rounds for time 10 push ups 15 air squats 20 reverse lunges EMOM x 14 7 burpees + 14 Jumping Lunges
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesday bfg 12:30 Core warm up: 5 rounds 20 Bridge crunches 20 bridge heel taps 10 Hi Lo planks 10 Tuck ups Metcon 1- 15 Min AMRAP 30 Jumping Lunges 15 DB hang cleans 5 HSPU or 10 Hand release push ups 15 DB STOH…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 2 min on / 1 min off Metcon: 1- 40 Jumping squats + in remaining time Amrap 10 DB hang snatches + 10 DB hang CJ 2- 30 sit ups + in remaining time max DB overhead lunges 3- 20 Burpees + in remaining…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 5 v-up + side v-up combo 10 v-up + sit up combo 15 Suicide plank 40 sec on/ 20 sec off x 15 mins Min 1: Back + Forth lunges right Min 2: Back + Forth lunges left Min 3: Squat +…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Warm up- Core 1 min Press up hold 1 min Plank hold 1 v-sit hold x 3 (No rest) Metcon: 4 min on / 1 min off x 6 30 air squats 25 sit ups 20 jumping lunges 15 hand release push ups 10…