CrossFit BFG – CrossFit

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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