WEEK 1, DAY 2 – CrossFit Montgomery

CrossFit Montgomery – CF

Warm-up

3:00 Machine of Choice

-Then-

3 Rounds

10 Single Arm DB Hand Clusters (Squat Clean Thrusters)

6 DB Facing Burpees

10 Kip Swings (Round 2 Hanging Knee Raise, Round 3 Toes to Bar)

Strength/Skill

Option 1)

Every 2 Minutes for 10 Minutes

1 Big Set of Toes to Bar (15-25 reps)

Option 2)

EMOM 10 Minutes

1 Set of Toes to Bar (12 reps or less)

Conditioning

Metcon (Time)

4 Rounds

9 Devil’s Press (50s/35s)

19 DB Thrusters (50s/35s)

World Class Fitness in 100 Words

"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