CrossFit BFG – CrossFit
Metcon (No Measure)
BFG Friday
Warm up
20 sec squat hold
20 press up hold R arm off
20 press up hold L arm off
30 secs rest
x 3
Metcon: Strength and size style
EMOM x 25
Choose a rep scheme suitable for each exercise.
0-5 mins
Strict Hspu / Pike push ups
5-10 mins
Narrow grip push ups
10-15 mins
Goblet squats
15-20 mins
Goblet reverse lunge
20-25 mins
DB thrusters