CrossFit BFG – CrossFit
Metcon (No Measure)
Warm up:
20 on/ 10 off x 3
– Open the gates
– PVC pipe shoulder rotations
– High knees
– Hilo plank
Metcon:
EMOM x 8
1/ 22 Air squats + 8 Jumping lunges
2/ 20 Air squats + 10 jumping lunges
3/ 18 Air squats + 12 jumping lunges
4/ 16 Air squats + 14 jumping lunges
5/ 14 Air squats + 16 Jumping lunges
6/ 12 Air squats + 18 Jumping lunges
7/ 10 Air squats + 20 Jumping lunges
8/ 8 Air squats + 22 jumping lunges
REST 2 Mins
EMOM x 8
1/ 16 Push ups + 5 burpees
2/ 14 push ups + 6 burpees
3/ 12 push ups + 7 Burpees
4/ 10 push ups + 8 Burpees
5/ 8 push ups + 9 Burpees
6/ 6 pushups + 10 Burpees
7/ 4 push ups + 11 Burpees
8/ 2 push ups + 12 Burpees