CrossFit BFG – CrossFit
Warm-up
Gymnastics
Handstand Walk
15 mins. Handstand walk practise
-Forward (25 feet)
-Backwards (25 feet)
-Sideways (25 feet both sides)
(Purely practise, not meant to be fatiguing)
Metcon
Metcon (Time)
7 Rounds for time:
12/9 Cal. Bike
3 D-ball ground to overhead (70/50)
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Clean & Jerks (50/35)
4 Burpee Box Jump Overs (24”/20”)
rest 2 minutes
AMRAP 5:
Buy-In: 100 Double Unders
6 Power Clean & Jerks (60/42.5)
4 Burpee Box Jump Overs (24”/20”)
rest 2 minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Clean & Jerks (70/47.5)
4 Burpee Box Jump Overs (24”/20”)