Workouts

WEEK 1, DAY 2

Post author By CrossFitMGM
Post date May 16, 2022

CrossFit Montgomery – CF

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Warm-up

Run 400m

10 Inch Worms

20 Plank Plus

10 Pause Ring Rows

Run 400m

Strength/Skill

This is your gymnastics test for the next block and will be retested.

A: Pull-ups (AMRAP 3 Minutes)

Rest 4:00

B: Push-ups (AMRAP 3 Minutes)

Conditioning

Metcon (Time)

12 Rounds

10 S-DB Lunge Walking Lunges (50/35lbs)

8 DB Facing Burpees
DB may be held anyhow.

"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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