Workouts

Week 3 day 1

Post author By CrossFitMGM
Post date June 20, 2021

CrossFit Montgomery – CF

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Warm-up

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 40 Minutes in a team of 4,

waterfall style:

Row 300m

Bike 500m

Run 200m

Ski: 200m (only if no rowers are

available

Extra

5 Rounds

50′ Sled Push or Drag AHAP

Rest 3:00

Sled should be extremely heavy, but

allow for all 50′ to be completed

without stopping.

"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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