Workouts

2018-06-13

Post author By CrossFitMGM
Post date June 12, 2018

CrossFit Montgomery – CF

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Warm-up

400m Run

3 Rounds

10 Plank Lunges w/reach

10 Hollow Rocks

5 Wall Squats

A: Front Squat (Heavy 1 RM)

12 Minutes to build heavy 1 Rep for the day

B: Metcon (Weight)

EMOM x 12 (6 Rounds)
Even Minutes – 5 thrusters

Odd Minutes – 120m Run

*Score heaviest thruster

"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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