Workouts

WEEK 6, DAY 4

Post author By CrossFitMGM
Post date May 24, 2023

CrossFit Montgomery – CF

Warm-up

4 Rounds

3 Inchworms + 3 Push ups

10 KB Swings

100m Row

Strength/Skill

Metcon (5 Rounds for reps)

EMOM 5 Minutes

5-10 Strict Ring Dips

REST 2:00

Metcon (5 Rounds for reps)

EMOM 5 Minutes

10-15 Smooth Inverted Barbell Rows

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

"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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