Workouts

WEEK 4, DAY 1

Post author By CrossFitMGM
Post date August 15, 2021

CrossFit Montgomery – CF

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Warm-up

:90 Deadhang from Pull Up Bar

500m Row or 400m Run

:30 Handstand Hold

500m Row or 400m Run

:90 Plank

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes

-15/10 Calorie Row

-25′ HS Walk or 2 Wall Walks

-50′ Farmers Carry 50-100lbs/hand

"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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