Strength and size style

CrossFit BFG – CrossFit

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Metcon (No Measure)

Friday BFG

Warm up

4 sets

20 sec Wallsit

20 sec press up hold

Strength and size style

Metcon:

0-5 mins Amrap ascending ladder

2,4,6,8,10 etc

DB bent over row

DB Push ups

( 1 min Rest)

6-11 mins

2,4,6,8,10 etc amrap ascending ladder

Goblet squat

DB reverse lunge

(1 min rest)

(Rest 3 mins)

Then for time:

10-8-6-4-2

Wide push ups

Narrow grip push ups

( 1 min Rest)

10-8-6-4-2

Air squats

Reverse bodyweight lunges