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