Workouts

WEEK 15, DAY 5

Post author By CrossFitMGM
Post date July 27, 2023

CrossFit Montgomery – CF

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GENERAL WARMUP

2 Rounds:

200m Run

8 DB Push Press

200m Row

4 Seated Rope Pull Ups

SPECIFIC WARMUP

ROW

Leg Extension before Pull

ROPE CLIMB

Spanish Wrap

J Hook

Prone Pull from Ground + Lower

STOH

Options

METCON

Metcon (Time)

5 Rounds:

300m Row

2 Rope Climbs

7 Shoulder to OH (185/125lbs)

Rest 2:30

COOL DOWN

"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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