CrossFit BFG – CrossFit

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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