CrossFit BFG – CrossFit
Metcon (Time)
Friday live workout:
Warm up:
Holds 40 on / 20 off x 2
Wall sit
Press up
Squat hold
DB OH hold (20 L/R)
Metcon: 3 mini workouts try and complete each one as fast as possible!!
For time:
0-8 mins-
25-20-15-10
Air squats
DB hang snatch
8-15 mins:
20-15-10-5
OH reverse lunges
Bodyweight dips
15-21 mins:
15-10-5
Single arm thruster
Hand release down ups