Day: July 21, 2022

Workouts

WEEK 4, DAY 5

Post author By CrossFitMGM
Post date July 21, 2022

CrossFit Montgomery – CF

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Warm-up

9 Minutes Mixed Machine Warm-Up

3:00 AAB

3:00 Row

3:00 Shuttle Run (20m section)

*Goal is to slowly ramp up Heart Rate

Strength/Skill

Metcon (Time)

14-13-12-11-10-9-8-7-6-5-4-3-2-1

UB Russian KB Swings (70/53lbs)
Athletes must set the KB down between sets.

8 Minute Cap

Conditioning

BEEP TEST (AMRAP – Rounds and Reps)

Workouts

WEEK 4, DAY 5

Post author By CrossFitMGM
Post date July 21, 2022

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Strength/Skill

Conditioning

Workouts

WEEK 4, DAY 5

Post author By CrossFitMGM
Post date July 21, 2022

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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