CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets of: 20 alternating V-ups 10 Side plank dips each side 20 alternating plank superman 40 sec on / 20 sec off Min 1: Drop lunges Min 2: Drop squats Min 3: Squat hold x 5 5 rounds for time: 6 reverse burpees 12…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 3 sets: 40 Russian Twists 20 Hi-Lo Planks 40 Bridge Heel Touches 1 Min Plank hold between sets Metcon: 3 x 10 Min AMRAP’s [2 Min REST between each] 1- 10 DB Hang snatch + 30 Lunges 2- 10 DB Hang CJ…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 12 1- 10-18 cal bike or 45 sec max mountain climbers 2- 32 air squats Rest 2 mins EMOM x 12 1- 12-16 Single arm thrusters 2- 10-16 burpees over db Rest 2 mins EMOM x 12 1-6-8 single arm devil presses 2-…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 rounds: 20 Toe touches (10 each side) 10 Hilo planks 20 Russian twists 10 Tuck ups Metcon: For time- 100 sit ups 150 Jumping lunges 150 Air squats 75 push ups 75 Burpees Split it up however you want!!
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 10 side plank dip + crunch 10 suicide planks 10 slow + controlled v ups 10 rounds of: 6 crawl out push ups 12 lunge knee kick (each side) 18 alternating kick sits
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Wod 1- 24 mins: 1st min : Amrap 1 squat + 2 lunge 2nd min: Amrap 1 V up + 2 sit ups 3rd min: Amrap 1 Down up + 2 HR push ups 4th min: Rest x 6 Then wod 2: 20-16-12-8-4 DB hang…
CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (No Measure) 5 sets: 10 side v-ups (each side) 20 slow mountain climbers 30 russian twists 40 sec plank hold 40 sec on / 20 sec off Min 1: Drop Squats Min 2: lizard climbers Min 3: Drop Lunges Min 4: shuffle cossack
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm Up: 3 sets 5 HR push ups 10 Toe touches 15 Squats Metcon: EMOM x 9 1- 45 sec Max Cals/ Mountain Climbers/ High Knees/ Star Jumps 2- 16 DB Hang snatch/CJ/thruster 3- 14 Burpees over DB REST 3 mins x 3
CrossFit BFG – CrossFit View Public Whiteboard Home workout (No Measure) Saturday morning EMOM. x 40 1- 45 sec Max Calories or Skips or Mountain climbers 2- 10 DB snatches + 20 Jumping lunges 3- 10 DB thrusters + 10 push ups 4- Max Burpees 5- Rest
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) EMOM x 15 40 secs on/ 20 off 1- Pulse lunges (left) 2- Pulse lunges (right) 3- Skaters Metcon: 10 rounds of 5 crawl out double push ups 10 double jumping squats 20 shuffle lunges