CrossFit BFG – CrossFit
Metcon (AMRAP – Rounds and Reps)
Thursday BFG workout
Warm up- 3 sets
10 windmills
10 Hollow to vsits
10 Hilo planks
Metcon
4 x 5 min Amrap
All with one single DB or KB
(All with 1 min rest in between each)
1- 20 jumps over DB + 10 DB hang snatches
2- 16 Star jumps + 8 DB hang snatches
3- 12 Mountain climbers + 6 DB OHS
4- 8 Burpees + 4 dB thrusters