WEEK 16, DAY 2

Post author By CrossFitMGM
Post date July 31, 2023

CrossFit Montgomery – CF

GENERAL WARMUP

200m Jog

50′ High Kicks

50′ Butt Kicks

200m Run

20 Leg Swings (F/B)

20 Leg Swings (S/S)

100m Run Hard

METCON

Metcon (Distance)

AMRAP 40 Minutes

RUN

"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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