Day: October 18, 2021

WEEK 4, DAY 2

Post author By CrossFitMGM
Post date October 18, 2021

CrossFit Montgomery – CF

Warm-up

1:00 Squat Hold

Then.

200m Run

10 Spiderman Lunges

20 Gymnastic Kips

10 Spiderman Lunges

200m Run

Then,

:10 Bike Sprint

Strength/Skill

Front Squat (3×3)

AHAP with 3 Second Pause at bottom

Conditioning

Metcon (AMRAP – Rounds)

Every 4 Minutes for 16 Minutes

18/10 Calorie AAB

Workouts

WEEK 4, DAY 2

Post author By CrossFitMGM
Post date October 18, 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Strength/Skill

Conditioning

"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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