CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Saturday morning BFG 40 min rolling clock 0-10 mins: 8 rounds for time: 10 DB hang cj 10 Burpees over dB 10-20 mins: 4 rounds for time 20/15 Cals or 50 Star jumps 20 Jumping lunges 20-30 mins: 8 rounds for time: 10 DB hang snatches…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Thursday BFG Warm up- 3 sets 15 windmills 10 bridges 5 Hand release push ups Every 3 mins x 6 30 ab mat sit ups 10-20 V ups 10 Hi lo plank Directly into… Every min x 12 5-8 reps of 1 Down up +…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Wednesday BFG live Warm up: – 20 sec v sit, 20 sec L sit, 20 sec rest – 20 sec side plank, 20 sec other, 20 rest Metcon: Round 1- 30 secs on / 30 off Round 2- 40 secs on/ 20 off Round…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Tuesday live session: Warm up- 3sets 10 pvc pipe presses 10 pvc pipe squats 5 walkouts w push up Metcon 3 min on / 2 min off Amraps- all with ascending rep schemes. 1- 3,6,9,12 etc DB squats DB STOH 2- 2,4,6,8,10…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Monday BFG 20 sec squat hold, 20 sec reverse lunges, 20 sec rest 20 sec plank hold, 20 sec shoulder taps, 20 sec rest X3 Metcon- Every 5 mins x 5 50 Du or mountain climbers 30 jumping lunges 15 jumping squats 20 ab mat…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Metcon 40 secs on / 20 secs off All for Max reps 1- Cal Bike or amrap 10 mountain climbers + 10 star jumps x 8 ( 2 min rest) 2- Amrap 5 dB hang snatch + 5 dB hang CJ x 8 (2…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday live Strength and size Emom x 24 0-6 mins Every min 5-8 1x push up on dB + 2 dB rows 6-12 mins Alternating 1- 10 single leg bridge R + 10 single leg bridge L 2- 10-15 goblet squats with narrow feet position.…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Thursday BFG live Warm up: 20 sec star jumps, 20 sec high knees, 20 rest 20 sec press up hold, 20 sec press up shoulder taps, 20 sec rest x 3 Metcon: 12 min Amrap 30 DU / 30 mountain climbers 10…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday BFG Warm up- all with pvc pipe 3 sets 10 Dislocations 10 strict press 10 back squats Metcon: For time 10 down to 1 then back up to 10 (10-9-8-7 etc) DB STOH Air squats Directly into… 5 down to 1 then back up to…
CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) BFG class Warm up: 3 sets 10 Press up toe touches 10 hollow to v sits 10 reverse lunges Metcon- EMOMx 25 40 secs on/ 20 off 1- Calories or Jumps over object 2- Amrap 2 DB hang snatch + 2 DB lunges 3- Amrap…