CrossFit BFG – CrossFit

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Metcon (No Measure)

Warm up

30 sec press up hold

30 sec Squat hold

30 sec V sit hold

30 sec Rest

x 3

Metcon:

45 min rolling clock

0-15 min

Alt EMOM

1st min: 45 secs max Air Squats

2nd min: 45 secs max Push ups

3rd min: Rest

15-30 min

Alt EMOM

1st min: 45 sec max cals or Jumping Lunges

2nd min: 45 sec max V ups

3rd min: Rest

30-45 min

Alt EMOM

1st min: 45 sec max cals or Skips or Jumps over Object

2nd min: 45 sec max Burpees

3rd min: Rest