Brandon – Flipping Awesome

Post author By CrossFitMGM
Post date April 27, 2018

CrossFit Montgomery – CF

Metcon

Metcon (AMRAP – Rounds and Reps)

40 Minute AMRAP:

5 Tire Flips

50m Sled Push (5 reps)

5 High Box Jumps 30″/24″

5 Pull-ups

10 Push-ups

15 Air Squats

200m run

*Every 4:00 do 5 Wall Balls 20/14

Rx+: Weight Vest

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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