CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Friday Warm up 20 sec squat hold 20 press up hold R arm off 20 press up hold L arm off 30 secs rest x 3 Metcon: Strength and size style EMOM x 25 Choose a rep scheme suitable for each exercise. 0-5 mins…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Thursday BFG Warm up- 3 sets 10 narrow squats 10 hollow to v sits 10 press up toe touches Metcon 3 x 10 min workouts If you finish before the 10 mins move straight onto next workout. 0-10 mins: 10 rounds: 30 mountain climbers 10 Jumping…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Wednesday BFG Warm up: 30 sec plank hold 30 sec press up hold 30 sec reverse bw lunges 30 sec rest x 3 Metcon- 5 min intervals: (Stay on the same exercise for the whole 5 mins) Min 1- 30 on / 30 off Min…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday BFG Warm up: 20 secs on / 10 off DB OH hold R DB OH hold L Glute bridge hold Squat hold x 3 Metcon: 8 rounds for time: 15 Ab mat sit ups 10 alternating single arm devil press 5 V-UPS
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG Warm up: 15 sec v sit 10 air thrusters 5 walk outs w push up Metcon: EMOM x 30 1- 15-30 Double unders or 25 Mountain climbers + 8 push ups 2- 8 x 1 squat + 2 lunges 3- 10 DB hang…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday BFG Warm up 4 sets 20 sec Wallsit 20 sec press up hold Strength and size style Metcon: 0-5 mins Amrap ascending ladder 2,4,6,8,10 etc DB bent over row DB Push ups ( 1 min Rest) 6-11 mins 2,4,6,8,10 etc amrap ascending ladder Goblet…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Warm up: 3 sets 10 pvc pipe dislocations 10 pvc pipe thrusters 10 bridges Metcon: 10 Rounds for time: 20 Calories or 250 m Run 15 Air squats 10 HRPU 5 Down ups Try to preferably run outside!
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Wednesday BFG Warm up: 3 sets! 10 reverse lunges 20 Russian twists 10 Hilo planks Metcon: EMOM 30 Min 1- 45 secs max Cals or skips or 10 mountain climbers + 10 high knees Min 2- 45 secs max Hang DB CJ Min 3- 45…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Tuesday BFG Warm up: 30/20/10 sec plank 30/20/10 sec press up Rest 30 secs 30/20/10 secs v sit hold 30/20/10 secs hollow hold Rest 30 secs Metcon- sprint work For time 20/16/12/8/4 DB hang snatches 10/8/6/4/2 Jumping lunges 5/4/3/2/1 DB Down ups Rest 2 mins x…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG Monday live Warm up: 3 sets: 10 narrow stance squats 10 pvc pipe presses 10 press up toe touches Metcon: EMOM x 30 1- 30-60 double unders or 20 mountain climbers + 20 star jumps 2- 8-16 Reps single arm dB thruster 3- 8-15…