Workouts

WEEK 4, DAY 1

Post author By CrossFitMGM
Post date December 12, 2022

CrossFit Montgomery – CF

Warm-up

AMRAP 6 Minutes

Jog 200m

10 Air Squats

10 Ring Rows

10 DB Snatches

Strength/Skill

Metcon (5 Rounds for reps)

5 Rounds

1:00 Max Toes to Bar

Rest 1:00

Conditioning

Metcon (Time)

8 Burpee Pull Ups

21 Air Squats

21 Power Snatches (105/75lbs)

8 Burpee Pull Ups

15 Air Squats

15 Power Snatches (105/75lbs)

8 Burpee Pull Ups

9 Air Squats

9 Power Snatches (105/75lbs)

"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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