CrossFit BFG – CrossFit
Metcon (No Measure)
BFG Wednesday
Warm up:
20 sec squat hold
20 sec plank
20 sec hollow
30 sec rest
X 3
Metcon:
W1-
ALT EMOM x 10
1- 20-12 Ab mat sit ups
2- 10-6 V ups
W2-
FOR TIME
20-18-16-14-12-10-8-6-4-2 Jumping lunges
10-9-8-7-6-5-4-3-2-1 HRPU
Directly into
10-8-6-4-2 Jumping squats
5-4-3-2-1 Hand release down ups
Rest 2 mins
Repeat