CrossFit BFG – CrossFit

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Metcon (No Measure)

Tuesdays live workout

30 sec plank

30 sec side plank with leg up in tuck

30 sec side plank opposite

30 sec rest

X 3

Metcon: strength work

EMOMs: For quality

Use empty barbell or 2 DB/KB

0-8 mins:

1st min- 15 seated strict presses

2nd min- 10 Tricep dips

8-16 mins:

1- 20 split squats

2- 10 Back/DB squats

16-24 mins:

1- 15 Bent over rows

2- 10 Wide grip push ups