Workouts

pump day

Post author By CrossFitMGM
Post date June 30, 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Weightlifting

Sumo Deadlift (12/12/12)

Conditioning

Metcon (Time)

10-20-30-20-10

empty barbell back squat

empty barbell pendlay row

empty barbell strict press

Extra

E10MOM x 3

800m run

20 cossack squats (10 each way)

Max Freestand HS Hold

"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

S	M	T	W	T	F	S
		1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29	30