Workouts

2018-06-21

Post author By CrossFitMGM
Post date June 20, 2018

CrossFit Montgomery – CF

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Warm-up

2:00 Bike

2:00 Run

2:00 Row

*Complete in any order

Mobility

Shoulders – lacrosse ball

Banded hamstring stretch

Skill

Rope Climbing (10 min)

Finisher

Buy-in: 800m Run (easy/moderate pace)

4 Rounds

50m sled push

50m sled drag

50m offset KB Carry (Front Rack/Farmer’s Carry) alternate at the 25m mark

Cashout: 1000m Row (2K pace)

"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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