Workouts

WEEK 3, DAY 1

Post author By CrossFitMGM
Post date August 28, 2022

CrossFit Montgomery – CF

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Warm-up

AMRAP 6 Minutes

8 Ring Rows

6 Burpees to Target

4 S-Arm Devils Press

200m Run

Strength/Skill

Bench Press (4×10)

Rest 2-3 Minutes

Conditioning

Metcon (Time)

Rx Plus:

9 Burpee Muscle Ups

15 Devils Presses (50s/35s)

300m Farmers Carry (50s/35s)

Rx:

9 Burpee Chest to Bar

15 Devils Presses (50s/35s)

300m Farmers Carry (50s/35s)

"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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