2409228

CrossFit Montgomery – CF

GENERAL WARMUP

SPECIFIC WARMUP

WORKOUT

Metcon (Time)

BUY-IN: 25 SHUTTLE RUNS

90 AIR SQUATS

80 ALT DB SNATCH (35/20)

70 REAR STEP LUNGES

60 RUSSIAN KBS (24/16)

50 SIT-UPS

40 PUSHUPS

30 PULLUPS

20 T2B

10 HSPU

CASH-OUT: 25 SHUTTLE RUNS
– 1 shuttle run is 25 ft out and 25 ft back

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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