CrossFit BFG – CrossFit
Metcon (Time)
Saturday morning:
Warm up:
1 min plank
1 min press up
30 secs rest
X 2
Metcon:
45 mins rolling clock 3 workouts! If you complete before the 15 mins then you rest up until the next 15 mins. If you don’t finish stop where you are and start the next workout.
0-15 mins;
15 rounds for time:
15 Jumping lunges
10 push ups
5 Jumping squats
15-30mins:
12 rounds for time:
(15 min cap)
25 DU/ 50 singles or 50 jumps over DB
10 ab mat sit ups
30-45mins:
9 Rounds for time:
(15 min cap)
12 DB/ KB snatches
10 Burpees