CrossFit BFG – CrossFit

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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