CrossFit BFG – CrossFit
Metcon (Time)
Warm up:
30 sec Squat Hold
30 sec DB/KD Overhead hold
30 sec rest
x4
Metcon: Strength and size
For Quality
4 rounds:
10 Db Strict press
10 Wide push ups
4 rounds:
10 Split squats each side
10 High Jumping squats
4 rounds: ON dumbbells
10 x 2 db rows + 1 push up
4 Rounds:
10 Narrow stance Goblet squat
10 High Jumping Lunges