Workouts

week 1 day 1

Post author By CrossFitMGM
Post date June 6, 2021

CrossFit Montgomery – CF

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Warm-up

2:00 mash aductors

then

3 rounds

200m Run

12 Cossack Squats

12 Sumo Stance Good Mornings

Strength/Skill

Lifting Test

Sumo Deadlift (5 rep max)

Pump Sesh

()

Extra

Every 4 Minutes for 24 Minutes

Ski 100m

Shuttle Sprint 100m (50m x2)

"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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