CrossFit BFG – CrossFit

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Metcon (Time)

Wednesday BFG

Warm up- all with pvc pipe

3 sets

10 Dislocations

10 strict press

10 back squats

Metcon:

For time

10 down to 1 then back up to 10

(10-9-8-7 etc)

DB STOH

Air squats

Directly into…

5 down to 1 then back up to 5

Down ups

V-ups

Rest 2 mins

EMOM x 10

1- 20 Ab mat sit ups

2- 12 Hilo planks (6 E/A)