CrossFit BFG – CrossFit
Metcon (Time)
Warm up:
Plank continuous : 1 min
10 secs on each
-Normal
-left arm off
-right arm off
-left leg off
-right leg off
-Normal
30 sec rest x 3
Metcon:
For time- (20 min cap)
20-18-16-14-12-10-8-6-4-2
DB snatches + Ab mat sit ups
directly into…
10-9-8-7-6-5-4-3-2-1
DB Hang clusters + Hand release down ups