CrossFit BFG – CrossFit
Warm-up
Weightlifting
Deadlift + Strict HSPUs
21-15-9
Deadlifts (120/90)
Strict handstand push-ups
Gymnastics
Skin the cat
5 sets of 5 skin the cat (Rings)
*slow and controlled
Metcon
Metcon (AMRAP – Rounds)
In pairs:
Ascending ladder for 25 mins:
3-6-9-12-15….
Cal row
Kettlebell swings (24/18)
Wallballs (9/6)
*wallballs top target for men and women both