Workouts

Baseline Testing Week 1, Day 2

Post author By CrossFitMGM
Post date April 5, 2021

CrossFit Montgomery – CF

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Warm-up

Steady 8 Minute AMRAP

12 Cossack Squats (6 each way)

10 Scap pull ups

8 empty bar thrusters

6 ring rows

4 burpees

Strength/Skill

Thruster (8:00 to find a 1 Rep Max )

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra

4 Rounds

20 DB Snatches 70/50lbs

14 Toes to Bar

60 Double Unders

"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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