CrossFit BFG – CrossFit

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Metcon (No Measure)

20 sec plank

20 sec press up

20 sec Hilo

30 sec rest

20 sec vsit

20 sec hollow

20 sec tuck ups

30 sec rest

x 3

Metcon-

8 min Alt EMOM

1- 15 Push ups

2- 15 Burpees

Rest 2

8 min EMOM

8 burpees + 8 push ups

Rest 2

8 min Alt EMOM

1- 30 Air squats

2- 30 Jumping lunges

Rest 2

8 min EMOM

14 Squat + 14 jumping lunges