Lockdown 3.0 Day 15

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) EMOM x 12 1- 1 min Push up hold 2- 50 sec Plank hold 3- 40 sec V-Sit hold 4- 30 sec Hollow hold Metcon: For time- 3 rounds: 50 Air Squats 50 Jumping Lunges Straight into 3 rounds: 25 Burpees 25 Push ups

Lockdown 3.0 Day 14

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 10 side plank reach + crunch 20 alternating V ups 30 russian twists Metcon: 10 rounds of- 6 Down up squat lunge 12 Narrow – wide HR push ups 18 Jump pulse lunges

Lockdown 3.0 Day 13

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday BFG Warm up: 30 sec v sit hold 30 sec Hollow hold 30 sec bicycle crunches 30 secs rest x 3 Metcon: 5 rounds for time: 12 DB OH lunges 8 Hang snatches 4 Devil press (snatch style) 12 Burpees over DB 4 Devil press…

Lockdown 3.0 Day 12

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Every 2 mins 1- 1.40 work Max Cal row/ Bike Or Amrap 20 mountain climbers + 20 star jumps 2- 1.40 work AMRAP 10 Air squats + 10 Jumping lunges 3- 15 Burpees In remaining time max dB thrusters 1 min Rest x 5

Lockdown 3.0 Day 9

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: 20 slow mountain climbers 20 sec star side plank right 20 slow mountain climbers 20 sec star side plank left 5 rounds: 12 alternating one arm burpees 6 alternating one leg burpees 3 reverse burpees Rest 3 mins 5 rounds: 10 forward back lunge…

Lockdown 3.0 Day 8

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up: 30 sec plank 15 sec right arm off /leg 15 sec left arm off / leg Alternating each round 30 secs rest x 4 Metcon: 12 Min AMRAP 5 down ups 10 Push ups 15 Air squats Rest 3 mins 5 Rounds for…

Lockdown 3.0 Day 7

CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) 5 sets: 10 side v-ups 20 alternating side v ups 30 sec Max Russian twists 10 rounds for time 10 inch worn push ups 20 alternating double lunge 30 alternating Cossack squats

Lockdown 3.0 Day 6

CrossFit BFG – CrossFit View Public Whiteboard Zoom (Time) Tuesday 12:30 Warm up: 40 on / 20 off – wall sit hold – Hilo planks – Russian twists x 3 Metcon for time: 100 Squats 100 DB deadlifts 100 HRPU 75 DB hang cleans 100 lunges 50 DB thrusters 100 sit ups 25 Devil presses

Lockdown 3.0 Day 5

CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) 5 sets: 10 Suicide planks 10 Side plank dips (each side) 10 Hollow to tucks EMOM x 14 1st min: 30 Air Squats 2nd min: 15 Push ups or HR push ups Rest 3 mins EMOM x 14 1st min: 30 Jumping Lunges 2nd min:…

Endurance WOD

CrossFit BFG – CrossFit Endurance WOD View Public Whiteboard Metcon (AMRAP – Reps) Tuesday endurance 0-12 mins 1/ 45 sec Max Cals 2/ 1 min Max Wallballs 3/ Rest x 4 12-24 mins 1/ 45 sec Max Cals 2/ 1 min Max Toes bar 3/ Rest x 4 24-36 mins 1/ 45 sec Max Cals…