CrossFit BFG – CrossFit
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