CrossFit BFG – CrossFit
Warm-up
Weightlifting
Strict press
5 sets of 5 reps
Increasing weight each set
Gymnastics
Handstand holds
10 mins EMOM
30 secs on 30 secs off
Freestanding or against the wall
Metcon
Metcon (4 Rounds for time)
4 rounds of:
Every 5:00 mins
15 cal bike
15 push-ups
10 cal bike
10 pull-ups