WEEK 6, DAY 5

Post author By CrossFitMGM
Post date June 23, 2022

CrossFit Montgomery – CF

Warm-up

3:00 AAB

20 Spiderman Lunges

5 Inchworms + Pushups

Run 400m

Conditioning

Test (AAB & Run w/weight) (Time)

Every 4 Minutes for 28 Minutes (7 Rounds)

AAB (.31/.25miles)

Run 200m w/ 50/35lb DB, KB, plate, or sandbag

Rest remainder of each interval

"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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5	6	7	8	9	10	11
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26	27	28	29	30