CrossFit BFG – CrossFit
Metcon (No Measure)
Wednesday BFG
Warm up:
30 sec plank hold
30 sec press up hold
30 sec reverse bw lunges
30 sec rest
x 3
Metcon-
5 min intervals: (Stay on the same exercise for the whole 5 mins)
Min 1- 30 on / 30 off
Min 2- 40 on/ 20 off
Min 3- 50 on/ 10 off
Min 4- 60 on
Min5- 60 off (Rest)
1- Wall sit hold / Cals
2- Jumping Lunges
3- Hi lo planks
4- DB snatch
5- Head touch down ups