Sat morning

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Saturday morning: 4 x 10 mins 2 min Rest between each. 1-10 min amrap 30 air squats 20 sit ups 10 Hand release push ups 2- EMOM x 10 1- 40 sec- max DB hang snatches 2- 40 sec- max Down ups or Max Cals…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Emom x10 1st min: 5 back and forth lunges (left) + 10 air squats 2nd min: 5 back and forth lunges (right) + 10 air squats Rest 3 mins Emom x 10 1st min: 5 x 1 Down up + 2 air squats 2nd min:…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Thursday live workout Warm up- core 30 sec plank, 30 sec vsit, 30 sec hollow 30 sec Rest x3 Metcon: Workout from last Thursday (But complete today’s in this order) 50 ab mat sit ups 50 Air squats 100 Jumping lunges 100 Hand release push ups…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Wednesday live session Warm up 3 sets- all with pvc pipe 10 dislocations 10 presses 10 squats Metcon- For time 10 rounds: 8 DB/KB hang snatches 8 Down ups 5 rounds: 16 DB/KB hang CJ 4 Burpees over DB/KB

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Tuesdays live session: Metcon: 36 min total: EMOM x 12 9 air squats, 6 push ups 3 down ups E2MOM x 6 18 Jumping lunges, 12 HRPU, 6 Burpees E3MOM x 4 30 sit ups, 20 V ups, 10 Hilo planks

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Monday Live session Metcon: Use 2x DB or Kb if possible Cash in: 100 Double unders or 100 jumps over DB 5-10-15-10-5 Push ups DB burpee deadlifts (Directly into…) 5-10-15-10-5 Devil presses Ab mat sit ups Cash out: 50 double unders or 50 jumps over DB

6:30 zoom

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CrossFit BFG – EMOM Madness View Public Whiteboard Metcon (No Measure) Emom x10 1st min: 5 back and forth lunges (left) + 10 air squats 2nd min: 5 back and forth lunges (right) + 10 air squats Rest 3 mins Emom x 10 1st min: 5 x 1 Down up + 2 air squats 2nd…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Warm up 30 sec press up hold 30 sec Squat hold 30 sec V sit hold 30 sec Rest x 3 Metcon: 45 min rolling clock 0-15 min Alt EMOM 1st min: 45 secs max Air Squats 2nd min: 45 secs max Push ups 3rd…

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (No Measure) Friday live session Strength and size style For Quality 10-8-6-4-2 Seated DB strict press Wide grip push ups 20-16-12-8-4 DB squats DB reverse lunges 10-8-6-4-2 Double dumbell bicep curls Narrow grip push ups

Home workout

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CrossFit BFG – CrossFit View Public Whiteboard Metcon (Time) Metcon: For time 50 Ab mat sit ups 50 x 1 Air squat + 2 jumping lunges 50 x 2 Hand release push ups + 1 Down up 50 Ab mat sit ups