CrossFit BFG – CrossFit

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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