CrossFit BFG – CrossFit

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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