Workouts

2018-05-24

Post author By CrossFitMGM
Post date May 23, 2018

CrossFit Montgomery – CF

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Warm-up

3 Rounds

1:00 Row or Bike

5 Kip Swings

10 Push-ups

15 Air Squats

Mobility

Calves

Couch Stretch

Aerobic Conditioner

Weighted Sprints

8x 100m

(weighted vest, wallball or slam ball)

Sets 1-4 weighted

Sets 5-8 unweighted

Rest 1:00 between efforts

Skill

Pistols

"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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