Month: February 2021

Mafia-57

Post author By CrossFitMGM
Post date February 28, 2021

CrossFit Montgomery – CF

Warm-up

Hero WoD

Mafia-57 (Time)

Mafia-57

5 Rounds for Time

530m Run

50 alternating walking lunges

38 sit ups

25 push ups

19 kettle bell swings (53#/35#) (24/16kg)

9 burpees over the kb

"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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