September 11, 2022 – CrossFit Montgomery

CrossFit Montgomery – CF

Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles AAB

15:00-30:00

.62miles/.56miles AAB

400m Run

CrossFit Montgomery – CF

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Warm-up

2 Rounds:

12 Spiderman Lunges

20 Leg Swings

-Then-

Straight Through

200m Run

.30 AAB

100m Run

.20 AAB

100m Run

.30 AAB

200m Run

Conditioning

Metcon (Time)

On a 30 Minute Clock:

0:00-15:00

Every 5 Minutes Perform:

400m Run

.62miles/.56miles

15:00-30:00

.62miles/.56miles

400m Run
Score is total working time in each round.

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

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