Workouts

WEEK 10, DAY 1

Post author By CrossFitMGM
Post date June 18, 2023

CrossFit Montgomery – CF

Warm-up

4 Rounds

500/400m AAB

10 Kip Swings (ring rows R3-4)

10 S-Arm Kettlebell Swings

Strength/Skill

Double Kettlebell Cleans

Every 2 Minutes for 8 Minutes

Perform 5-10 reps AHAP

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP

500/400m AAB

5 Bar Muscle Ups

500/400m AAB

20 S-Arm KB Cleans (53/35lbs)
Cleans are alternating for 10 each arm.

"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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